Saturday, September 26, 2015

Thank you William for the earlier post:

Crossfit Surge Family,

We have two awesome teams competing tomorrow at the Girls Gone Rx competition at Crossfit Eminence supporting the fight against Breast Cancer!  Crossfit Eminence is located at 864 E 78th Ave Thornton, Colorado

Let’s get out and cheer them to VICTORY!!

Essentials

Strength/Skill:
Warm Up:3 Set:

  • Banded Sit Ups Series x 20 Seconds Each

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 6 DB Hang Squat Clean 45/30
  • 12 Dips
  • 24yrd Sled Push

*Partners Alternate Complete Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:3 Set:

  • Banded Sit Ups Series x 20 Seconds Each.

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 6 DB Hang Squat Clean 45/30
  • 12 Dips
  • 24yrd Sled Push

*Partners Alternate Complete Rounds

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:3 Set:

  • Banded Sit Ups Series x 20 Seconds Each

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 3 Reps @70%
  • Set 2 = 3 Reps @75%
  • Set 3 = 3 Reps @80%
  • Sets 4-5 = 5 Reps @ Drop wt. of 65# if set 3 is above 330#, and 45# if set 3 is below 330#

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Lunges x 8 ea.
  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 6 KB Hang Squat Clean 55/35
  • 12 Dips
  • 24yrd Sled Push

*Partners Alternate Complete Rounds

Additional:
  • Crossover Symmetry Iron Scap
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