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Monday, December 7, 2015

6
Dec

Monday, December 7, 2015

Thank you so much to everyone who came out to the Surge Christmas Party, even on a Friday night.  We feel so blessed and thankful each and everyday, for everyone who is part of this amazing family.  You all have changed our lives more than you can imagine.  Thank you from the bottom of our hearts. We love you all!!!  

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5ea.
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Behind the Neck Snatch Grip Push Press x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

A) 3 Sets:

  • Overhead Squat x 3

B) 5 Sets: (EMOM)

  • Power Snatch + 2 Overhead Squat (Warm Up to Weight using for WOD)

Skill:

WOD:
For Time and Max Reps:

  • 10 Power Snatch + Overhead Squat
  • 20 Pull Up
  • 2 Minutes Max Double Unders
  • 20 Pull Ups
  • 10 Power Snatch + Overhead Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5ea.
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Behind the Neck Snatch Grip Push Press x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 2 Snatch Balance + Overhead Squat

B) 5 Sets: (EMOM)

  • Snatch (Work Up to Weight using for WOD)

Skill:

Cameron’s B-Day WOD:
For Time and Max Reps:

  • 10 Squat Snatch
  • 30 Pull Up
  • 2 Minutes Max Double Unders
  • 30 Pull Ups
  • 10 Squat Snatch

 

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to lower box)
  • Band Pull a Part x 15

Strength:

A) 6 Sets:

  • Snatch @85%

*Must make 5/6 attempts to increase next week.  Goal is to increase at least 10# each week if weight used is above 220# and increase at least 5# if weight used is below 220#.

(Perform B1, B2 After WOD)

B1) 4 Sets:

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

B2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
For Time:

  • 7 Squat Snatch 185/125
  • 11 Muscle Ups
  • 100 Double Unders
  • 11 Muscle Ups
  • 7 Squat Snatch 185/125
Additional:
  • Crossover Symmetry Iron Scap

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