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Friday, August 16, 2019

16
Aug

Friday, August 16, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 8

This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

3 Sets: (Every 90 Seconds)

Bench Press

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% + 5 lbs of 1 RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

8 DB Floor Press

6 Clean 135/95

4 Strict Pull Up

*increase load with completion of every successful set. If you reach a weight you miss 3+ times you must decrease weight.

Competition

Strength

A) 2 Sets

Banded wrist lateral shuffle x 10 each

Bent Over YTW x 8 each

B) 3 sets

3 Snatch grip push press + 1 Overhead Squat

5 Banded Pallof Press + 5-7 Banded Russian Twists

C) 3 Sets

Snatch Balace x 3

3 Sets

Back Squat x 3 @ 75%

Tempo Sumo Deadlift @ 3111 x 6 (rpe 5-6)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

8 Bench Press @BW/75% BW

6 Squat Clean @45-50%

4 Strict Chest to Bar Pull Up

*increase load with completion of every successful set. If you reach a weight you miss 3+ times you must decrease weight.

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