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Friday, September 13, 2019

13
Sep

Friday, September 13, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 12

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% + 10 lbs of 1 RM.

Metcon (Time)

Strength

Choose based on personal need

Option 1:

A) 3 Sets

Deficit snatch Pulls x 3 @ 105-110-115%

B) 5 Sets

Build to today’s heavy 3 rep Back Squat

C) 5 Sets: (EMOM) (perform after word)

Clean (full)

Minute 1 = 1 rep

Minute 2 = 2 reps

Minute 3 = 3 reps

Minute 4 = rest or change weight

*4 minutes = 1 Set. choose starting weight, goal is between 70-80%. You’re allowed to increase or decrease weight at the conclusion of each set. Weights can only be adjusted in 10/5 lbs portions, and you’re not allowed to drop below starting weight. Goal is to have the highest avg. percentage across the 4 Sets

D) 2-3 sets Perform After WOD

Single leg Hip Extension x 6-10 each

Reverse hyper x 8-12

Banded Sorenson Hold x 30-45 seconds

Option 2:

A) 3 Sets

Deficit Clean Pulls x 3 @ 105-110-115%

B) 5 Sets

Build to today’s heavy 3 rep Back Squat

C) 5 Sets: (EMOM) (perform after wod)

Snatch (Full)

Minute 1 = 1 rep

Minute 2 = 2 reps

Minute 3 = 3 reps

Minute 4 = rest or change weight

*4 minutes = 1 Set. choose starting weight, goal is between 70-80%. You’re allowed to increase or decrease weight at the conclusion of each set. Weights can only be adjusted in 10/5 lbs portions, and you’re not allowed to drop below starting weight. Goal is to have the highest avg. percentage across the 4 Sets

D) 2-3 sets Perform After WOD

Single leg Hip Extension x 6-10 each

Reverse hyper x 8-12

Banded Sorenson Hold x 30-45 seconds

Metcon (Time)

For Time

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