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Monday, August 12, 2019

12
Aug

Monday, August 12, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 8

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)

Back Squat

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)

4 Rds For Time

400m Run

15 Medball Sit Ups

25 Wall Ball

Rest 2 minutes

Competition

Strength

A) 3 Sets

4 High Hang Snatch Pull (keep arms long, full extension) + 4 Power Snatch @4-5 rpe

B) 5 Sets (every 90 seconds)

Front Squat x 2 @ 50-60%

Metcon (Time)

4 Rds For Time:

400m Run

15 Medball GHD Sit Ups

25 Wallball

Rest 2 minutes

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