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Friday, July 5, 2019

5
Jul

Friday, July 5, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 2

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% of your Established Max.

Between each set perform 8 elbow on knee external rotations + 6-8 Blackburns (https://youtu.be/Hhu_C-6-RWQ)

Metcon (Time)

3 Sets

20/15 calorie row

15 Toe to Bar

12 Overhead Squats

15/12 Push Ups

Rest 3 Minutes

Competition

Strength

A) 5 Sets:

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

B) 4 Sets:

Clean x 3 (Drop to 80% of A)

C) 4 Sets: (Perform After WOD)

Front Squat Cluster x 3.3.3 (Rest 20 Seconds between reps, rerack bar. Start at 65-70% and build to 7-8 RPE)

Hip Banded Reset Russian KB Swings x 12-15 Reps

C) 3 Sets:

1 Minute Sorenson Hold (Top Hip Extension Hold)

10-12 Tempo Hip Extension @ 3131

100ft sandbag bear hug carry

Rest 2 Minutes

Metcon (Time)

For Time:

48 Toe to Bar

12 Overhead Squats 185/125

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