Monday, July 15, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 4

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 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM.

Metcon (Time)

7 Rds For Time:

18 Air Squats

6 Burpee

12 Alternating Single Leg V-Ups (6/6)

6 Burpee

12 DB Step Ups (6/6)

Competition

Strength

A) 3 Sets (EMOM)

2 Hang Snatch High Pulls + 1 Muscle Snatch

B) 3 Sets:

3 Hang Snatch Panda Pulls + 3 Power Snatch @65-75%

C) 7 Sets: (EMOM)

Back Squat x 3 @ 55-65%

*Focus on moving the bar as fast as possible coming out of the bottom

D) 4 Sets:

GH Raise x 3 w/1-2 Seconds Pause at Parallel before exploding up

Metcon (Time)

7 Rds For Time:

12 Alternating Pistols

6 Burpee

4 Toe to Bar Complex (Toe to Bar RT, Toe to Bar LT, Both Feet Toe to Bar)

6 Burpee

12 DB Step Ups (50/35 Each hand)