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Tuesday, March 15, 2016

14
Mar

Tuesday, March 15, 2016

This week in the 4th week of the CrossFit Open.  We’ve had some amazing performances thus far.  This Friday we’re going to celebrate this 4th week by having a BBQ and Booze celebration during Friday Night Lights.  This will not be just for athletes who are signed up for the Open.  We want to get every part of the Surge Family together and celebrate.  This will be a BYOB and Meat party.  We will have the bbq up and running, so if you want to bring something to cook it will be available.  Feel free to bring your family and friends out to the party as well.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

4 Sets: (EMOM)

  • Power Clean x 2 @70%

Skill:

WOD:
For Time:

  • 30 Burpee
  • 100 Wall Ball
  • 300 Single Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

Skill:

WOD:
For Time:

  • 50 Burpee
  • 100 Wall Ball
  • 300 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

C) 4 Sets:

  • Push Press + Push Jerk + Split Jerk @65% of 1 RM Clean and Jerk

Skill:

WOD:
For Time:

  • 50 Burpee
  • 100 Wall Ball
  • 300 Double Unders
Additional:
  • 10 Minutes Mobility

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