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Friday 140822

21
Aug

Friday 140822

“Surge Girls Nigh Out”

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
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

10 Sets: (EMOM)

  • High Hang Power Snatch (Pockets) + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below the Knee)

Skill:

WOD:
3 Rds For Time

  • 21 KB Swing
  • 15 Goblet Squat
  • 9 Pull Up
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
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Front Squat x 3

B) 6 Sets: (EMOM)

  • Hang Power Snatch (Mid Thigh) + Power Snatch (Build over the coarse of the 7 Sets.  NOT MAXIMAL, focus on good mechanics and technique.  If technique is not perfect do not increase load)

Skill:

WOD:
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

Competition

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
  • High Hang Snatch x 3

Strength:

15 Sets: (EMOM)

Hang Snatch + Snatch

*Loads: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90 (Use these % as a guideline. If weight and technique are not feeling good dial back the load and focus on technique)

B) 4 Sets: (Every 2 Minutes)

  • 4-Stop Halting Snatch Deadlift (Just below knee, above knee, mid thigh pockets) x 1

Skill:

WOD
“CrossFit Games 2014 – 21-15-9 Complex”

For time:

  • 8 Deadlifts 155/115
  • 7 Power Clean 155/115
  • 6 Power Snatch 155/115
  • 8 Pull Ups
  • 7 Chest to Bar Pull Ups
  • 6 Bar Muscle Up
  • 6 Deadlifts
  • 5 Power Clean
  • 4 Power Snatch
  • 6 Pull Ups
  • 5 Chest to Bar Pull Ups
  • 4 Bar Muscle Up
  • 4 Deadlifts
  • 3 Power Clean
  • 2 Power Snatch
  • 4 Pull Ups
  • 3 Chest to Bar Pull Ups
  • 2 Bar Muscle Up
Additional:
  • 10 Minutes Mobility

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