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Tuesday, August 13, 2019

13
Aug

Tuesday, August 13, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 8

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)

Shoulder Press

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM.

Metcon (No Measure)

EMOM x 4 Sets

Minute 1 = 3-8 Handstand Push Ups + 8-12 KB Swings

Minute 2 = 5 Burpee + 5-10 Toe to Bar

Minute 3 = 5 Box Jump Overs + 5-10 Pull Ups

Minute 4 = 14-18/10-15 Calorie Row

Minute 5 = Rest

Strength

A) 5 Sets

Shoulder Press x 2 (rpe 4-5)

Right into

4 Sets

Push Press x 5 (rpe 4-5)

Right into

3 Sets

Pause Jerk + Jerk @ 70%

B) 4 sets

3 Clean Pulls + 2 Power Cleans @ 50-60%

Metcon (2 Rounds for reps)

Choose 2 of the options listed below Based on Personal Need:

*If you choose the same skill as last time and you performed 20+ sets, add 2 burpees at the 5 minute mark and then an additional burpee at the 10 min mark.

Option 1:

Ring Muscle Up

Every: 30s complete the following

3 Burpees

1 RMU

If you make it to 10:00 min then add 2 more burpees

Continue this until you can no longer complete within the: 30s.

Scaled Option:

RMU= 3 swinging pull ups

Option 2:

Handstand Push Up

Every :30s complete the following

3 Burpees

1 Strict HSPU

If you make it to 10:00 min then add 2 more burpees

Continue this until you can no longer complete within the: 30s.

Scaled Option:

Strict= 3 Kipping

Metcon (2 Rounds for reps)

Option 3:

Bar Muscle Up

Every: 30s complete the following

3 Burpees

1 BMU

If you make it to 10:00 min then add 2 more burpees

Continue this until you can no longer complete within the: 30s.

Scaled Option:

BMU=3 kipping or butterfly pull-ups

Option 4:

Toe to Bar

Every: 30s complete the following

3 Burpees

3 T2B

If you make it to 10:00 min then add 2 more burpees

Continue this until you can no longer complete within the: 30s.

Scaled Option:

T2B= K2C

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