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Crossfit WOD Essentials WOD Kids WOD

Welcome to Crossfit Surge,
CrossFit Surge is the premier strength and conditioning gym in Northglenn. We encourage you to explore the website or stop by the gym for a free Saturday workout!

Sincerely,
Brandon & Courtney Mericle


Friday, June 24, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

Thursday, June 23, 2016

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
9-15-21 For Time

  • Sumo Deadlift High Pull 75/55
  • Lateral Burpee Over Bar
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
9-15-21 For Time

  • Sumo Deadlift High Pull 75/55
  • Lateral Burpee Over Bar
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery DayA) Mobility and MaintenanceMobility* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Additional:
  • 10 Minutes Mobility

Wednesday, June 22, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

Skill:

WOD:
AMRAP in 12 Minutes:
  • 50m Farmers Carry
  • 5 Strict Pull Ups
  • 10 Ring Dips (Stationary Dip)
  • 20 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up performseated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

Skill:

WOD:
AMRAP in 12 Minutes:
  • 50m Farmers Carry
  • 5 Strict Pull Ups
  • 10 Ring Dips (Stationary Dip)
  • 20 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 6 Sets:

  • Build to Push Press Max

Skill:

WOD:
Endurance

4 Sets:

  • 100m Stride Out @ 90-92-95-95%

1 Set:

  • 200m @ 95%

1 Set:

  • 400m Run @ Max Effort

*Rest 4-6 Minutes between Reps

Additional:
  • Mobility

Tuesday, June 21, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

  • Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 (Building)

Skill:

WOD:
10-1 For Time:

  • Sit Up x 2
  • Front Squat @ 65% of 1RM Clean
  • Slam Ball/Plate Ground to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 2 Sets:

  • Tempo Power Clean x 2 (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.)

B) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 (Building)

Skill:

WOD:
10-1 For Time:

  • Toe to Bar
  • Front Squat @ 65% of 1RM Clean
  • Slam Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Power Clean x 2 @75-80-85-90-90%

B) 8 Sets: (Every 2:30)

Front Squat

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

C) 4 Sets:

  • Front Squat x 2 @ 85%

D) 4 Sets:

  • Deadlift x 2 @ 90%
  • Reverse Lunge x 3 ea. @ 52% of 1RM BS
  • GH Raise x 4 (AHAP)

Skill:

WOD:
Additional:
  • Mobility

Monday, June 20, 2016

Comp Athletes:  This is going to be a scheduled testing/back off in volume week.  These back off weeks are crucial to keeping the body and mind fresh throughout the year.  

Essentials

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 8 Sets: (Every 2:30)

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 3 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)
  • Seated High Knee External Rotation x 6

Skill:

WOD:
5 Rds For Time:

  • 5 Shoulder to Overhead
  • 10 Burpee

*You may take bar from a Rack

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

Strength:

A) 8 Sets:

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 3 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)
  • Seated High Knee External Rotation x 6

Skill:

WOD:
“Freddy’s Revenge”5 Rds For Time:

  • 5 Shoulder to Overhead 185/125
  • 10 Burpee

*You may take the bar from rack

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

Strength:

A) 3 Sets:

  • Hang Snatch x 3 @ 50%

B) 5 Sets: (Every 2:30)

Close Grip Bench Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

C1) 5 Sets:

  • Close Grip Bench Press x 2 @ 90%

C2) 5 Sets:

  • Wt. Supinated Grip Pull Ups x 3 (AHAP)

*Superset C1 + C2

C) 4 Sets:

  • Wt. Ring Push Up x 8
  • Pendlay Row x 6 (AHAP With Good Form)
  • Barbell Skull Crusher x 8

Skill:

WOD:
No Endurance Today, Rest for more testing.
Additional:
  • 10 Minutes Mobility

Saturday, June 18, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5 (If unable to back squat you body weight perform 5 Squat jumps)

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 20 Snatch
  • 100 Wall Ball
  • 20 Clean and Jerk
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Snatch 135/95
  • 150 Wall Ball
  • 30 Clean and Jerk
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

A) 5 Sets: (EMOM)

  • Hang Power Snatch x 3 @78-80%

B) 5 Sets:

  • Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
  • Depth Jump + Broad Jump x 4

C) 4 Sets:

  • Speed Reverse Lunge x 3 ea.
  • Single Leg Box Jump x 4 ea.
  • Sliding Hamstring Curls x 5 (Focus on Speed)

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Snatch 155/105
  • 150 Wall Ball
  • 30 Clean and Jerk
Additional:
  • Mobility

Friday, June 17, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

3 Sets:

  • Incline Bench Press x 10
  • Band Pull a Parts x 20

Skill:

WOD:
12-9-6 For Time:

  • Power Clean
  • Strict Pull Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

  • 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
  • Band Pull a Parts x 20

Skill:

WOD:
15-12-9 For Time:

  • Power Clean 135/95
  • Strict Pull Ups
  • 200m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

  • 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
  • Face Pulls x 10 ea.

B) 3 Sets:

  • 10 Strict Pull Ups + 10 Kipping Pull Ups (NO BUTTERFLY)
  • DB Shoulder Press x 12 @ 27.5% of 1RM Shoulder Press

C) 2 Sets:

  • Strict Ring Dips x 15  (If unable to do 15 unassisted, add assistance)
  • Supine Ring Row x 15

Skill:

WOD:
Rowing

  • 1000m @ 94% of 2K Pace, 500m @ 2K Pace, 700m @ 96% of 2K Pace, 300m @ 107% of 2K Pace, 600m @ 96% of 2K Pace, 200m @ 107% of 2K Pace

*4 Minutes Rest between efforts

Additional:
  • 10 Minutes Mobility

Thursday, June 16, 2016

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 25 Burpee
  • 50 Overhead Walking Lunge
  • 75 Wall Balls
  • 50 Overhead Walking Lunges
  • 25 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 25 Burpee
  • 50 Overhead Walking Lunge
  • 75 Wall Balls
  • 50 Overhead Walking Lunges
  • 25 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 10 Sets: (EMOM)

  • 2x 1 Snatch Grip Deadlift + 5 Count Lower to Ground then Power Snatch @ NO HEAVIER THEN 70%

Skill:

WOD
A) 3 Sets Each For Reps:

  • 15 KB Swing 70/55
  • 50 Double Unders
  • 2 Minutes Burpee
  • Rest 2 Minutes

*Goal is to get more Burpees each set.  For example set 1 = 30, set 2 = 35, and set 3 = 40.

Rest 5 Minutes

B) 3 Sets Each For Time or Reps:

  • 5 Overhead Squat @ 70%
  • 5 Handstand Push Ups
  • 2 Minutes to complete 30 Toe to Bar or AMRAP in 2 Minutes
  • Rest 2 Minutes

Rest 5 Minutes

C) For Time:

  • Accumulate 3 Minutes in L-Sit
Additional:
  • 10 Minutes Mobility

Wednesday, June 15, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

3 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:
  • 20 Seconds Hollow Hold
  • 10 Bar Taps on Pull Up Bar
  • 20 Seconds Headstand hold
  • 6-8 Supine Ring Row
  • 30 Seconds Plank Hold
  • 3-5 Dip Support Hold (2 second hold) + Negative Dip
  • 2-4 Strict Pull Ups + Push Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up performseated medball chest pass x 5)

Strength:

A) 3 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:
  • 20 Seconds Hollow Hold
  • 10 Seconds False Grip Hang From Rings
  • 20 Seconds Headstand hold
  • 3-5 Ring False Grip Pull Ups
  • 30 Seconds Plank Hold
  • 4-6 Ring Swing/Bar Taps on Pull Up Bar
  • 2-4 Ring Support Hold + Dip Balance
  • 2-4 Ring Muscle Up/1-3 Kneeling Ring Muscle Up Transition/Seated Banded Transition
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 4 Sets:

  • Push Press x 5 @ 100-105-110-115% of 1 RM Shoulder Press
  • Ext. Rotation off Knee x 6

B) 3 Sets:

Skill:

WOD:
B) 6 Sets Each EMOM

Odd Minute

  • 40 Double Unders
  • 3-5 Muscle Up

Even Minute

  • 10 GHD Sit Up
  • 5 Strict Handstand Push Ups (Add Deficit if able)
Additional:
  • Mobility

Tuesday, June 14, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
For Time:

  • 800m Run

Then

4 Rds:

  • 12 Sumo Deadlift High Pull 115/75
  • 12 Hang Power Clean
  • 12 Back Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump/High as Possible Wall Ball x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

Skill:

WOD:
For Time:

  • 800m Run

Then

4 Rds:

  • 12 Sumo Deadlift High Pull 115/75
  • 12 Hang Power Clean
  • 12 Back Squat
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Seal Walk x 20 yards
  • Double Leg Hip Bridge x 20 + Single Leg Hip Bridge x 10
  • Band Resisted Squat w/3 sec pause x 10
  • Kneeling Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Snatch (8 second count from floor to high hang.  At the 8 second mark you should be at the high hang position then explode)

B) 5 Sets: (Every 90 Seconds)

  • 2 Tempo Power Clean + Dip Pause Jerk (6 second count from floor to power position.  At the 6 second mark you should be at the power position then explode.  For jerk, dip pause for 2 count then jerk)

C) 5 Sets:

  • Clean Pull x 2 @ 95-100-110-110-110%

D) 5 Sets:

Front Squat

  • Set 1 = 4 Reps @ 80%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 2 Reps @ 87.5%
  • Set 4 = 2 Reps @ 92.5%
  • Set 5 = 1 Reps @ 97.5%

E) 3 Sets:

  • Reverse Lunge x 4 @50% of 1RM Back Squat
  • Stiff Legged Deadlift x 4 @75%
  • GH Raises x 5 AHAP

Skill:

WOD:
Additional:
  • Mobility