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