Monday, September 2, 2019
CrossFit Surge – CROSSFIT
Strength
Wendler week 11
Wt. x reps performed x .0333 + wt = estimated 1 rep max
3 Sets: (Every 2:30 Minutes)
Back Squat
Set 1 = 5 Reps @ 75%
Set 2 = 3 Reps @ 85%
Set 3 = Max Reps @ 95%
*Percentages are based off of 90% + 20 lbs of your Established Max.
Metcon (2 Rounds for reps)
A) AMRAP in 8 Minutes
2-4-6-8-10….etc.
Toe to Bar
Lateral Box Step Up
Burpee Over Bar
Rest 2 minutes
B) AMRAP in 5 Minutes
5 Front Squat 115/75
5 Russian KB Swing 70/55
Competition
Strength
A) 3 Sets:
2 Hang Clean Pull + 2 Clean Pulls @ 65-75%
B) 6 Sets: (Every 2 Minutes)
2 Front Squat @ 75-88%
C) 3 Sets:
Jumping Back Squat x 3 @ 20% (Focus on landing soft)
D) 3 Sets
7 Power Snatch
7 Power clean + Jerk
7 RDL @2111
@ 30-45% of clean
Metcon (2 Rounds for reps)
A) AMRAP in 8 Minutes
2-4-6-8-10….etc.
Toe to Bar
Lateral Box Step Up
Burpee Over Bar
Rest 2 minutes
B) AMRAP in 5 Minutes
5 Front Squat 135/95
5 Double DB/KB Russian Swing