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Monday, September 9, 2019

9
Sep

Monday, September 9, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 12

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 90 Seconds)

Back Squat

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% + 20 lbs of 1 RM.

Metcon (Time)

7 Rds For Time:

7 DB Squat Clean or KB Sumo Deadlift High pull to Goblet squat 45/25

7 Burpee Over Parallette or stick

7 Toe to Bar

14 Alt Lunges (7/7) or 14 Wall Balls

Competition

Strength

A) 3 Sets:

2 Hang Snatch Pull + 2 Snatch Pulls @ 90-100%

B) 4 sets

Power Clean + Jerk + Full Clean + Jerk (choose working % ) @ 70-79% (focus on speed through these percentages) or @ 80-89% (make sure you feel great to work through these percentages)

C) 5 Sets: (Every 2 Minutes)

2 Front Squat @ 82-92%

D) 3 Sets:

Jumping Back Squat x 3 @ 20% (Focus on landing soft)

Metcon (Time)

9 Rds For Total Time and Reps:

7 DB Squat Clean 55/35

7 Burpee Box Jump Overs

14 Pistols (7/7) or 14 Wall Balls

After completion of every 3rd round Complete 1 set max rep unbroken toe to bar.

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