Call Us: (720) 335-5591

Monday, September 2, 2019

2
Sep

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

Leave a Reply