Wednesday 131023 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Overhead Squat x 3
Hang Snatch x 3

Strength:

5 Sets: (EMOM)

Hang Power Snatch + Overhead Squat

Skill:

WOD:

4 Sets For Times:

400m Run
20 Pull Up
10 Overhead Squat 95/65
Rest 3 Minutes

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Overhead Squat x 3 Hang Snatch x 3 Strength: 5 Sets: (EMOM for 5 Minutes) Hang Power Snatch + Overhead Squat + Hang Snatch Skill:
WOD:
4 Sets For Times: 400m Run 20 Pull Up 10 Hang Squat Snatch 95/65 Rest 3 Minutes	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

3 Sets:

Wall Squat x 8-10
GHD Sit Up x 8-10

Strength:

Skill:

WOD:

5 Sets Each For time:

400m Run
10 Deadlift 315/225
20 Chest to Bar Pull Ups
400m Run
Rest exactly 5 minutes

Additional:

OPTIONAL A.M./Additional Session:
A) 5 Sets:

Row 1000 Meters
Rest 5 minutes

All times must be within 10 seconds of each other for each set. If you’re feeling great, push the pace and match it in each successive round, otherwise settle in at a more moderate pace out of the gate and stay there.