Monday, August 26, 2019
CrossFit Surge – CROSSFIT
Strength
Wendler week 10
Wt. x reps performed x .0333 + wt = estimated 1 rep max
3 Sets: (Every 2:30 Minutes)
Back Squat
Set 1 = 3 Reps @ 70%
Set 2 = 3 Reps @ 80%
Set 3 = Max Reps @ 90%
*Percentages are based off of 90% + 20 lbs of your Established Max.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
8 DB Lunges (4/4)
8 Wall Balls 20/14
8 Burpee over stick
*Add 2 reps each round to Lunges and Wall Balls. (Rd 2 = 10, Rd 3 = 12) Burpees stay at 8 the entire time.
Competition
Strength
A) 3 Sets:
3 Snatch Pulls + 2 Hang Snatch Pull @ 65-75%
B) 6 Sets: (Every 2 Minutes)
3 TnG Power Snatch @ 70-75%
Rest 10 Seconds
4 Front Squat @ 75-85% (Front Squat from rack. Use 2 bars)
C) 4 Sets:
Jumping Back Squat x 3 @ 20% (Focus on landing soft)
D) 1 Set: (Perform After WOD)
Band at Hip Single Leg Russian Step Ups x 20 Each
Behind the Neck Barbell Hip Ext. x 40
Band at Hip Single Leg Russian Step Ups x 20 Each
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
8 Front Rack Lunges 95/65
8 Wall Balls 30/20
8 Cal Row
* Increase 2 Reps each round