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Friday, August 30, 2019

30
Aug

Friday, August 30, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 10

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

*Percentages are based off of 90% + 10 lbs of your Established Max.

Between each set perform 8 elbow on knee external rotations + 6-8 Blackburns

Essentials

Metcon (Time)

For Time:

25 Hang DB Power Clean

1 minute plank hold

50 Double DB Deadlift or Barbell Deadlift

1 minute plank

25 Pull Ups or inverted barbell Row

1 minute plank

Performance

Metcon (Time)

For Time: (20 minutes cap)

25 Hang Power Clean 135/95

150 ft seal walk (3x50ft) or 45-60 seconds handstand hold

50 Deadlift 185/125

150 ft Seal Walk

25 Bar Muscle Up or 40 chest to bar pull ups

150 ft seal walk

Competition

Strength

A) 3 Sets

3 Position Clean (top to bottom) + Jerk @ 70-80%

B) 3 Sets

3 Position Snatch (top to bottom) + Overhead Squat @ 70-80%

C) 5 Sets

Build to today’s heavy 3 rep Back Squat

D) 1 Set

Back Squat x 10 @ 57% of C

Metcon (Time)

For Time: (20 minutes cap)

25 Hang Power Clean 155/105

150 ft handstand walk (3x50ft)

50 Deadlift 225/155

150 ft handstand walk

25 Bar Muscle Up

150 ft handstand walk

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