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Saturday 140104

3
Jan

Saturday 140104

Hangover Classic 3 Hangover Classic 4 Hangover Classic Adam

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Surge Athletes all over the place at The Hangover Classic.  Great Job All of You!!!

Essentials

Strength/Skill:
Warm up:3 Sets:

  • Banded Star Drill x 8 ea
  • Banded Hand Star Drill x 8 ea.

Strength:

Skill:

WOD:
With a Partner Perform 5 Sets of 4 Minutes AMRAP: (Vary the order each Set)1) AMRAP in 4 Minutes:

  • A) 3 Supine Row
  • B) 6 DB Push Press
  • C) 9 Alternating Split Squat Switch

Rest 1 Minute*Partners Alternate Complete Rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Banded Star Drill x 8 ea
  • Banded Hand Star Drill x 8 ea.

Strength:

Skill:

WOD:
With a Partner Perform 5 Sets of 4 Minutes AMRAP: (Vary the order each Set)1) AMRAP in 4 Minutes:

  • A) 3/2 Strict Pull Up
  • B) 6 DB Push Press
  • C) 12 Alternating Split Squat Switch

Rest 1 Minute*Partners Alternate Complete Rounds

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 Sets:

  • Banded Star Drill x 8 ea
  • Banded Hand Star Drill x 8 ea.

Strength:

Skill:

WOD:
A) AMRAP in 6 minutes:

  • 5 Deadlift 275/185
  • 10 Burpees Over the Barbell
  • 50 Double-Unders

Rest 4 minutes then:

B) AMRAP in 6 minutes:

  • 4 Hang Squat Clean 185/135
  • 8/6 Handstand Push Ups

Rest 4 minutes then:

C) AMRAP in 6 minutes:

  • 2 Power Snatches 135/85
  • 2 Bar Muscle-Ups
  • 4 Power Snatches
  • 4 Bar Muscle-Ups
  • 6 Power Snatches
  • 6 Bar Muscle-Ups
  • 8 Power Snatches
  • 8 Bar Muscle-Ups
  • 10…10…
Additional:
  • 10 Minutes Mobility

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