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Friday, July 12, 2019

12
Jul

Friday, July 12, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 3

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% of your Established Max.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

A) 3 Rds

3 Bar Muscle Ups/3-6 Strict Pull Ups

20 yard plate push (2×10 yards)

after 3 Rds of A Perform:

B) 9 Shoulder to Overhead 135/95 (Comes from floor)

*1 Full Round is 45 reps total.

For shoulder to overhead every round you successfully complete add 10/5# Scale appropriately.

Competition

Strength

A) 5 Sets:

3 Position Snatch (High Hang, Mid Hang, Low Hang) Build to heavy rep

B) 4 Sets: (Perform After WOD)

Front Squat Cluster x 2.2.2 (Rest 20 Seconds between reps, rerack bar. Start at 70-75% and build to 7-8 RPE)

Clean Pulls x 3 @ 85-90%

C) 3 Sets: (Perform After WOD)

75 Seconds Sorenson Hold (Top Hip Extension Hold)

Elevated GHD DB Hip Extensions x 8-10

150ft sandbag bear hug carry

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

A) 3 Rds

3 Bar Muscle Ups

9 Box Jump Overs 24/20

after 3 Rds of A Perform:

B) 9 Shoulder to Overhead 165/110

**1 Full Round is 45 reps total.

For shoulder to overhead every round you successfully complete add 10/5# Scale appropriately.

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