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Friday, August 9, 2019

9
Aug

Friday, August 9, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 7

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

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

*Percentages are based off of 90% + 5 of your Established Max.

Essentials

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

4 Single Arm DB Snatch Each

5 DB Power Cleans

6 Shoulder to Overhead

*Pull Up Option

*Pull Up Options

1) 3-5 Pull Up + 3-5 Dip or Push Up

2) 3-5 Burpee Pull Up

3) 3-5 Inverted Barbell Row + 3-5 Push Up

Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

1 Snatch

2 Cleans

3 Shoulder to Overhead

4 Pull Up Option

*Pull Up Options

1) Ring Muscle Up or Transition scale

2) Bar Muscle Up

3) Chest to Bar Pull Up + Dip or Push Up

4) Burpee Pull Up

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

1 Snatch

2 Squat Clean

3 Push Jerk

4 Ring Muscle Ups

*Loading = 225/155 or 80-85% of 1 rm Snatch

Strength

A) 5 sets

Back Squat

Build to today’s heavy 5

D) 1 set

Drop set of 53% of A x 10

E) 2-3 Sets:

GH Raise x 5-7

Glute Thrusts x 8-10

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