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Monday 140421

20
Apr

Monday 140421

imageCongrats to our 3 teams that competed in the Pow3r of 3 on Saturday! Very proud of you all! Thanks to all the Surge family that came out to cheer! And thanks to William for taking such great pictures for us!!

 “All of history’s greatest figures achieved success in almost exactly the same way. But rather than celebrating this part of the creative process we ignore it.   This missing chapter in the stories of history’s greatest people reveals the secret to meaningful achievement and success.”  We all have to go through some sort of lows before we get to the highs. 

Essentials

Strength/Skill:
Warm up:

  • Mobility/Dynamic Warm Up

Strength:

5 Sets:

  • 3 Position Hang Clean (High, Just above knee, 2″ off floor)

Skill:

  • 10 Minutes Rope Climb work
WOD:
5 Sets For Total Reps:

  • :40 Seconds Push Ups
  • :20 Seconds Rest
  • :40 Seconds Hang Power Clean
  • :20 Seconds Rest
  • :40 Seconds Sit Ups
  • :20 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • MOBILIY/Dynamic Warm Up

Strength:

5 Sets:

  • 3 Position Hang Clean (High, Just above knee, 2″ off floor)

Skill:

WOD:
5 Sets For Total Reps:

  • :40 Seconds Push Ups
  • :20 Seconds Rest
  • :40 Seconds Hang Power Clean
  • :20 Seconds Rest
  • :40 Seconds Sit Ups
  • :20 Seconds Rest
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:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Running Clock Complete Each Portion For Time:
A) For time:

  • 1000m Row
  • 20 Deadlifts 315/215
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 10:00, and then…

B) For time:

  • 1000m Row
  • 20 Deadlifts 275/185
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 20:00, and then…
C) For time:

  • 1000m Row
  • 20 Deadlifts 225/155
  • 15 Burpee Box Jump-Overs 24/20
  • 50 Double-Unders

Rest until the running clock reaches 30:00, and then…

D) For time:

  • 1000m Row
  • 20 Deadlifts 185/135
  • 15 Burpee Box Jump Overs 24/20
  • 50 Double-Unders
Additional:
  • Mobility

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