Monday, July 29, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 6

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% + 10 lbs of your Established Max.

Metcon (Time)

4 Sets For Time:

8 DB Devil’s Press

*Pull Ups Option

8 Front Squat 165/110

12 Toe to Bar

Rest 2 Minutes

Pull Ups Options:

Option 1 = 8-12 Pull Ups

Option 2 = 6-10 Chest to Bar Pull Ups

Option 3 = 3-6 Bar Muscle Up

Competition

Strength

A) 3 Sets:

3 Clean Pulls + 2 Hang Clean Pull @ 65-75%

B) 8 Sets: (Every 2 Minutes)

3 TnG Power Clean

Rest 10 Seconds

2 Front Squat @ 65-75% (Front Squat from Rack)

*Build to heavy 3 TnG Power Clean, use 2 bars)

C) 2 Sets

Pistols x 15 each

Single Leg RDL x 6 each

Metcon (Time)

5 Sets For Time:

8 DB Devil’s Press 50/35

6 Bar Muscle Up

8 Front Rack Alternating Lunge (Each)

12 GHD Sit Ups

Rest 2 Minutes