Wednesday 140528 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Strength:

3 Sets: (Every 2: Minutes)

Skill:

WOD:

10 Sets: (Every 90 Seconds)

Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)

Additional:

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 Duck Walk x 5 Forward/Backward Overhead Squat x 3 Hang Snatch x 3 Strength: Wendler Method Week 4 3 Sets: (Every 2 Minutes) Deficit Deadlift (2″) Set 1 = 5 Reps @ 40% Set 2 = 5 Reps @ 50% Set 3 = 5 Reps @ 60% Percentages based off 90% of 1 RM. Foc Skill:*
WOD
10 Sets: (Every 90 Seconds) Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)	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 Minute Mobility

Competition

Strength/Skill:

Warm up:

Strength:

A) 3 Sets:

B) 6 Sets: (Every 90 Seconds)

Tempo Snatch Complex (5 Sec to mid thigh, 1 sec pause, Snatch High Pull, 5 Sec eccentric to just below knee, 1 sec pause, Hang Snatch, Snatch from floor)

C)2 Sets:

Skill:

WOD

Additional: