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Saturday 130803

2
Aug

Saturday 130803

Good Luck to Bobby and Christina this weekend as they go to compete against some of the Southwest Regions best CrossFitter’s.  The Surge Family is behind you both, enjoy yourselves and kill it!!!

Essentials

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Partner Plank Band Rows x 10 ea
  • Sit Ups x 15

Strength:

Skill:

WOD:
A) EMOM For 5 Minutes:

  • 60 yrd Sprint

*Rest 1 Minute

B) AMRAP in 5 Minutes:

  • KB Swing
  • Push Ups

*Rest 1 Minute

C) EMOM For 5 minutes:

  • 60 yrd Sprint

*Rest 1 Minute

D) AMRAP in 5 Minutes:

  • KB Swing
  • Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Partner Plank Band Rows x 10 ea
  • Sit Ups x 15

Strength:

Skill:

WOD:
A) EMOM For 5 Minutes:

  • 60 yrd Sprint

*Rest 1 Minute

B) AMRAP in 5 Minutes:

  • KB Swing
  • Push Ups

*Rest 1 Minute

C) EMOM For 5 minutes:

  • 60 yrd Sprint

*Rest 1 Minute

D) AMRAP in 5 Minutes:

  • KB Swing
  • Push Ups
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:

3 Rds NFT:

  • Zig Zag Drill x 1
  • Handstand Push Ups x 8-12
  • Sit Ups x 15-20

Strength:

Skill:

WOD:
4 Sets Each For Time:

  • 400 meter run
  • 10 Deadlifts 315/215
  • 20 Box Jumps Overs 24/20
  • 30 Pull-Ups
  • 400 meter run

*Rest 5 minutes between sets

Additional:
  • 10 Minutes Mobility

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