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Saturday, November 13, 2016

12
Nov

Saturday, November 13, 2016

Come help support our Surge Family as Amber, Luke, Jenna, and Adam compete in the Monsters and Midgets competition at CrossFit Watch Tower.  It is located at 4211 S Natches Ct, Unit A Englewood, CO 80110.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

Filthy Fifty Partner Hold Style

For Time:

  • 50 Box Jumps, 24/20 (Partner Hold Hip Bridge)
  • 50 Jumping Pull ups – set bar at mid forearm when standing (Partner Holds Inverted Barbell Row)
  • 50 KBS, 35/25 (Partner Holds Deadlift 185/125)
  • 50 Walking Lunge steps (Partner Hold Wall Sit)
  • 50 Knee to Elbow (Partner Holds Plank)
  • 50 Push Press, 45/33 (Partner Hold Plate Overhead)
  • 50 Hip Extensions (Partner Holds DB/KB Farmers Hold)
  • 50 Wall Balls, 20/14 (Front Rack Hold)
  • 50 Burpees (Hold Odd Object)
  • 100 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

Filthy Fifty Partner Hold Style

For Time:

  • 50 Box Jumps, 24/20 (Partner Hold Hip Bridge)
  • 50 Jumping Pull ups – set bar at mid forearm when standing (Partner Holds Inverted Barbell Row)
  • 50 KBS, 35/25 (Partner Holds Deadlift 185/125)
  • 50 Walking Lunge steps (Partner Hold Wall Sit)
  • 50 Knee to Elbow (Partner Holds Plank)
  • 50 Push Press, 45/33 (Partner Hold Plate Overhead)
  • 50 Hip Extensions (Partner Holds DB/KB Farmers Hold)
  • 50 Wall Balls, 20/14 (Front Rack Hold)
  • 50 Burpees (Hold Odd Object)
  • 100 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Snatch x 3 @50%

B) 5 Sets: (EMOM)

  • Clean & Jerk x 3 @ 50%

 

Skill:

WOD:
Filthy Fifty

For Time:

  • 50 Box Jumps, 24/20
  • 50 Jumping Pull ups – set bar at mid forearm when standing
  • 50 KBS, 35/25
  • 50 Walking Lunge steps
  • 50 Knee to Elbow
  • 50 Push Press, 45/33
  • 50 Hip Extensions
  • 50 Wall Balls, 20/14
  • 50 Burpees
  • 50 Double unders
Additional:
5 Sets Each: (EMOM)

  • Odd: Handstand Hold Up to 40 Seconds (If you can hold on rings do so)
  • Even: 2 Rope Climbs

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