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)