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Wednesday, February 22, 2017

22
Feb

Wednesday, February 22, 2017

Don’t forget that the open starts THIS week! Get yourself registered and on team CrossFit Surge. Click HERE to do so! 

We will be doing Friday night lights again! It is such a fun time to WOD together, cheer each other on and have a great time with your Surge family!

Don’t think you are ready? Guess what, if you sign up, I can GUARANTEE you will surprise yourself and do things you never thought you could. That is THE best part of the open. AND there are two divisions now so you can do the scaled version if you don’t feel comfortable with the RX division!

Everyone who registered will get there name in the drawing for weekly prizes!

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D)3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 3 Sets:

  • Clean an Jerk x 1 @80%

B) 3 Sets:

  • Snatch x 1 @80%

Perform After WOD

C) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Reverse Hyper x 8-12

Skill:

WOD:
For Reps:

  • 1 Minute Clean and Jerk 155/105
  • 1 Minute Bike/Row For Calories
  • 1:30 Clean and Jerk
  • 1:30 Bike/Row For Calories
  • 2 Minutes Clean and Jerk
  • 2 Minutes Bike/Row

 

Additional:
  • Mobility

 

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