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


Monday, July 6, 2015

Essentials

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

*Increase 5-10# from Last Week.

Skill:

WOD:
10 Sets: (EMOM)

  • 5 Burpees
  • 3 Power Clean
  • 3 Jerks

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

  • Clean From Blocks (At Knees) x 2 @70% of 1 RM

*Goal to increase 5# each week if 70% is under 240#, and 10# each week if 70% is above 240#.

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

Skill:

WOD:
EMOM for as long as Possible:

  • 5 Lateral Burpee Over Bar
  • 3 Power Cleans 165/115
  • 3 Jerks

*If you fail to successfully complete a round prior to 10 rounds, rest into the next round and then continue the WOD until the 10 minute mark.  If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 6 Burpees + 4 Power Cleans + 4 Jerks. Minute 12 would be 7 Burpees + 5 Power Cleans + 5 Jerks of each, and minute 13 would be 8 Burpees + 5 Power Cleans + 5 Jerks of each.

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

 

Additional:

Competition

Strength/Skill:
Warm Up:

  • Banded Glute Activation Series x 10 ea.
  • Russian KB Swings x 50
  • Banded Glute Activation Series x 10 ea.

Strength:

A) 5 Sets: (EMOM)

*Goal to increase 5# each week if 70% is under 220#, and 10# each week if 70% is above 220#.

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

*Goal to increase all set by 10# each week if 80# is below 330#, and 20# for all sets each week if 80% is above 330#.

C) 2 Sets: (Perform After WOD)

  • Good Mornings x 6
  • GH Raises x 10
  • Bulgarian Split Squat x 6 ea.

*Goal is to increase load for last week.

Skill:

WOD:
EMOM for as long as Possible:

  • 5 Lateral Burpee Over Bar
  • 3 Power Cleans 205/135
  • 3 Jerks

 

*If you fail to successfully complete a round prior to 10 rounds, rest into the next round and then continue the WOD until the 10 minute mark.  If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 6 Burpees + 4 Power Cleans + 4 Jerks. Minute 12 would be 7 Burpees + 5 Power Cleans + 5 Jerks of each, and minute 13 would be 8 Burpees + 5 Power Cleans + 5 Jerks of each.

*SCALE APPROPRIATELY, GOAL IS TO SUCCESSFULLY COMPLETE AT LEAST 10 RDS.  DON’T LET YOUR EGO GET THE BEST OF YOU!!!

Additional:
  • 10 Minutes Mobility

Saturday, July 4, 2015

Happy Birthday America!!!

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift
  • 8 Burpee Pull Up
  • 9 Squat Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

  • DB Bench Press x 15-20 AHAP

*Perform for max reps, choose a weight that is going to allow you to get at least 15 reps but no more than 20.

Skill:

WOD:
WOD:
“Johnson”Michael E. Johnson

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson

With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift 245/165
  • 8 Muscle Up
  • 9 Squat Clean 155/105
WOD:

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 2 Sets:

C) 2 Sets:

  • DB Bench Press x 15-20
  • Strict Pull Up x 12-15
  • Yoke Carry x 50 ft.

Skill:

WOD:
“Johnson”Michael E. Johnson

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson

With a Partner Complete AMRAP in 20 Minutes:

  • 9 Deadlift 245/165
  • 8 Muscle Up
  • 9 Squat Clean 155/105
Additional:
  • 10 Minutes Mobility

Friday, July 3, 2015


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (EMOM)

  • Clean x 1

B) 3 Sets:

  • DB Walking Lunge x 10 ea.

*Rest 60 Seconds between Sets

Skill:

WOD:
AMRAP in 17 Minutes:

  • 40 Cal Row
  • 40 Wall Ball
  • 40 Shoulder to Overhead
  • 40 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

A) 6 Sets: (EMOM)

Clean x 1

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

Skill:

WOD:
Granite Games 15.3

AMRAP in 17 Minutes:

  • 50 Cal Row
  • 50 Wall Ball 20/14
  • 50 Shoulder to Overhead 115/85
  • 50 Box Jump 24/20
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) Clean x 1 (EMOM)

  • Set 1 = 65-70%
  • Set 2 = 70-75%
  • Set 3 = 75-80%
  • Set 4 = 80-85%
  • Set 5 = 85-88%
  • Set 6 = 88-90%

B) 2 Set: (Every 2:30)

  • Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

  • Set 1 = 1 Rep @ 60%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 80%
  • Set 4 = 1 Rep @ 85%
  • Set 5 = 1 Rep @ 90%
  • Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

E) 3 Sets: (Perform After WOD)

  • Sumo Simi-Stiff Leg Deadlift x 8
  • DB Step Ups x 10 ea.

Skill:

WOD:
Granite Games 15.3

AMRAP in 17 Minutes:

  • 50 Cal Row
  • 50 Wall Ball 20/14
  • 50 Shoulder to Overhead 115/85
  • 50 Box Jump 24/20
Additional:
  • 10 Minutes Mobility

Thursday, July 2, 2015

Yoga Class is cancelled. Britt is out of town. Also for the holiday weekend hours are normal. 2 classes Sat 8:30 & 9:45

Essentials

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

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

Strength:

  • 50 Russian KB swings (1 set)

3 sets:

  • 10-20 Sec Headstand or headstand practice
  • Hip Ext x 25

 

WOD:
In teams of 3 each for time:4 sets:

  • 250m Row
  • 200m Run
  • 15 Burpees
  • Rest 1 min

This will be follow the leader style. Teammate #1 will start on the rower. Teammate#2 starts rowing once teammate #1 is done rowing. Teammate #1 moves onto the run.  Teammate  #3 will start when teammate #2 is finished rowing. Each teammate rests 1 min after the burpees. Time starts when teammate #1 starts the row and when teammate #3 finishes the burpees.

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

Strength:

  • 50 Russian KB swings (1 set)

3 sets:

  • 10-20 Sec Headstand or headstand practice
  • Hip Ext x 25

Skill:

WOD:
In teams of 3 each for time:4 sets:

  • 250m Row
  • 200m Run
  • 15 Burpees
  • Rest 1 min

This will be follow the leader style. Teammate #1 will start on the rower. Teammate#2 starts rowing once teammate #1 is done rowing. Teammate #1 moves onto the run.  Teammate  #3 will start when teammate #2 is finished rowing. Each teammate rests 1 min after the burpees. Time starts when teammate #1 starts the row and when teammate #3 finishes the burpees.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery DayA) Mobility and MaintenanceYoga Class 

* 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, July 1, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

 

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets:

  • Strict Pull Up x 4-6

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 20

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Push Up
  • 20 Double Unders
  • 6 Push Up
  • 20 Double Unders
  • 9 Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @ 65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets: (Every 90 Seconds)

  • Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
  • Band Pull a Parts x 20

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Ring Push Up
  • 20 Double Unders
  • 6 Ring Push Up
  • 20 Double Unders
  • 9 Ring Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

B1) 4 Sets: (Every 2:30)

Back Squat

  • Set 1 = 5 Reps @ 70%
  • Set 2-4 = 5 Reps @ Drop Wt. of 25# if 70% is below 440#, and 35# if 70% is above 440#

B2) 4 Sets:

  • Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
  • Band Pull a Parts x 20

D) 3 Sets:

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Ring Push Up
  • 20 Double Unders
  • 6 Ring Push Up
  • 20 Double Unders
  • 9 Ring Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:
  • 10 Minutes Mobility

Tuesday, June 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift
  • 9 Box Jump/Step Up

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb (3 Pull Up/3 Knee to Elbow)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 275/185
  • 9 Box Jump 24/20

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 315/205
  • 9 Box Jump 30/24

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Monday, June 29, 2015

Essentials

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 3

Skill:

WOD:
5 Rds For Time:

  • 15 Wall Ball
  • 15 MB Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Set:

  • Banded Glute Activation Series x 10 ea.
  • Plank Hold x 30 Seconds

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean (At Knees) x 2 @70% of 1 RM

B) 6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 20/14
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

B) 4 Sets

6 Sets: (Every 2 Minutes)

Back Squat x 3

  • Set 1 = 70%
  • Set 2= 75%
  • Set 3-6 = 80%

C) 2 Sets:

  • Good Mornings x 6
  • GH Raises x 10
  • DB Split Squat x 6 ea.

Skill:

WOD:
5 Rds For Time:

  • 20 Wall Ball 30/20
  • 15 MB Sit Up (Ball Must Touch Overhead and In Front of Feet)
Additional:
  • 10 Minutes Mobility

Open Gym

Open gym is cancelled this week, sorry for any inconvenience it will be back to normal schedule next week.

Saturday, June 27, 2015

Schedule Reminder:  There will be One FUN filled WOD today at 8:30, the 9:45 is cancelled sorry for any inconvenience.

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press
  • AMRAP Thruster
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 95/65
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:

Competition

Strength/Skill:
Warm Up: 

2 Sets:

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

2 Sets:

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

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

B) 3 Sets: (Perform After WOD)

  • DB Rollback Extensions x 12

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 115/75
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

Friday, June 26, 2015

Saturday Schedule Reminder:  There will be one class at 8:30.  Come out start you Saturday off right and finish on a strong note!!!

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

A) 6 Sets: (Every 2 Minutes)

  • Deadlift x 3

Skill:

WOD:
 

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:
Granite Games 15.2

RX

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Chest-to-Bar Pull-ups
  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch

Masters/Scaled

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

(Perform After WOD)

A) 5 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 2 Reps @ 75%
  • Set 3 = 1 Rep @ 80%
  • Sets 4-5 = 2 Reps @ Drop weight of 35# if 80% is above 285#, and drop 20# is 80% is below 285#.

* Goal to increase heavy single each week of 10# if 80% is above 285#, and 5# if 80% is below 285#.

B) 6 Sets: (Every 2 Minutes)

Deadlift x 1

  • Set 1 = 5 Reps 65%
  • Set 2 = 4 Reps 70%
  • Set 3 = 3 Reps 75%
  • Set 4 = 2 Reps 80%
  • Set 5 = 1 Rep 85%
  • Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:
 

(Optional Conditioning WOD)

Granite Games 15.2

RX

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

  • 6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

  • 30 Double Unders
  • 15 Chest-to-Bar Pull-ups
  • 30 Double Unders
  • 15 Toes-to-Bar

C) (14:01-20:00)

  • 6 Minute 1RM 1-Rep Max Snatch
Additional:
  • 10 Minutes Mobility