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Tuesday, August 3, 2019

3
Sep

Tuesday, August 3, 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)

Shoulder Press

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Rep Strict Shoulder Press + max rep Push Press @ 95%

*Percentages are based off of 90% + 10 lbs of your Established Max.

Metcon (AMRAP – Reps)

3 Sets For Reps

30 seconds Supine Row

30 seconds rest

30 Seconds Dips

30 seconds rest

30 seconds Pull Ups

20 seconds rest

30 seconds Hand Release Push Ups

1:30 rest

Competition

Strength

A) 6 Sets (EMOM)

Odd = 6 Push Press @ 65-75%

Even = 6 Prone on Bench DB Row @2111

B) 4 Sets

Pause Jerk + Jerk

Banded Face Pulls x 10-15

C) 3 Sets

3-6 Tempo Ring Push Ups @3232

3-6 Ring Push Ups

30 Seconds Top Ring Push Up Hold

Rest 1 minute

3-6 Tempo Supine Ring Row @3232

3-6 Supine Row

20 Seconds Chest to Ring Iso Row Hold

Rest 1 minute

Metcon (AMRAP – Reps)

A) 4 Sets

4 Strict Handstand Push Up

8 Kipping Handstand Push Up

20 Shoulder Taps

4 Strict Handstand Push Ups

Rest 1 minute

Then

B) AMRAP in 1 minute kipping handstand push up

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