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