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Saturday, September 17, 2016

16
Sep

Saturday, September 17, 2016

Schedule Reminder: 8:30 Normal Class, 9:45 Comp/Open Gym

Surge Family,

We have several of our members competing at the Contender Fit Competition at Project MOVE this weekend!!

On Saturday, there will be individual’s comp starting at 8AM.
Joseph Arvay, Brandon Mericle, Trevor Dravland, and Courtney Mericle will be crushing it!!!

On Sunday, there will be 3 Surge teams competing starting at 8AM
Team CROSSFIT SURGE RX: Lauren Facey, Jimmy Martinez, Brandon Mericle and Courtney Mericle

Team TURN DOWN FOR SQUAT: Melanie Bates, Frederick Joseph, Carlye Elstun and Alfredo

Team MOTHER THRUSTERS: Kelli Aimar, Jared Winter, William Lee and Jessa

Everyone, Let’s get out there and root them all on to victory!! YOU ALL GOT THIS!!!!

Thank you William for the post.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 20 Minutes:1 Mile Run

In Remaining Time AMRAP:

  • 5 DB Hang Squat Clean 50/35
  • 10 Push Ups
  • 15 Sit Ups

*When performing the 5,10,15 portion of the workout, athletes will rotate through each movement as a team.  Athlete 1 will be perform 5 DB hang squat cleans, athlete 2 will perform 10 push ups, and Athlete 3 will perform 15 sit ups.  Athletes can not rotate to the next exercise until the all athletes have completed the given reps at the station they’re at.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 20 Minutes:1 Mile Run

In Remaining Time AMRAP:

  • 5 DB Hang Squat Clean 50/35
  • 10 Push Ups
  • 15 Sit Ups

*When performing the 5,10,15 portion of the workout, athletes will rotate through each movement as a team.  Athlete 1 will be perform 5 DB hang squat cleans, athlete 2 will perform 10 push ups, and Athlete 3 will perform 15 sit ups.  Athletes can not rotate to the next exercise until the all athletes have completed the given reps at the station they’re at.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch (Squat)

  • Set 1 = 2 Reps @ 80%
  • Set 2 = 2 Reps @ 85%
  • Set 3 = 2 Reps @ 90%
  • Set 4 = 1 Reps @ 93%
  • Set 5 = 1 Reps @ 95%
  • Set 6 = 1 Reps @ 98%
  • Set 7 = 1 Reps @ 100%
  • Set 8 = 1 Reps @ 100+%

B) 8 Sets:

Clean & Jerk

  • Set 1 = 2 Reps @ 80%
  • Set 2 = 2 Reps @ 85%
  • Set 3 = 2 Reps @ 90%
  • Set 4 = 1 Reps @ 93%
  • Set 5 = 1 Reps @ 95%
  • Set 6 = 1 Reps @ 98%
  • Set 7 = 1 Reps @ 100%
  • Set 8 = 1 Reps @ 100+%

C) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

D) 3 Sets:

  • Seated Shoulder Press x 3 (AHAP)

E) 10 Sets: (5 Sets Each, Alternating Movements)

  • Minute 1 = 6 TnG Deadlift @ 50% of 1RM Deadlift
  • Minute 2 = 6 Push Press @ 50% of 1RM Push Press

Skill:

WOD:
Additional:
  • Mobility

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