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Monday, July 1, 2019

1
Jul

Monday, July 1, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 2

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% of your Established Max.

Metcon (2 Rounds for time)

A) 21-15-9

KB Swing

Burpee

Box Jump (Step Down)

Rest 3 Minutes

B) 15-12-9

KB Swing

Burpee

Box Jump

Competition

Strength

A) 3 Sets (Every 90 Seconds)

2 Hang Snatch High Pulls + 1 Muscle Snatch

B) 3 Sets:

2 Hang Snatch Panda Pulls + 1 Power Snatch @65-75%

C) 7 Sets: (every 2 minutes)

Back Squat x 3-1

Set 1 = 3 Reps @ 79%

Set 2 = 1 Reps @ 89%

Set 3 = 3 Reps @ 82%

Set 4 = 1 Reps @ 92%

Set 5 = 3 Reps @ 85%

Set 6 = 1 Reps @ 93-95%

Set 7 = Drop to 80% of set 6 and perform amrap

D) 3 sets

Barbell RDL x 4 @65-75% of Back squat

Mini band star side plank x 8-10 lifts each leg

Metcon (3 Rounds for time)

3 Sets:

21-15-9

KB Snatch 70/55 (Total)

Burpee to 6″ Target

Box Jump (Step Down)

Rest 2 Minutes between sets.

*Goal is to go fast but to build consistency, especially between 2 and 3.

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