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Tuesday, July 23, 2019

23
Jul

Tuesday, July 23, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 5

Wt. x reps performed x .0333 + wt = estimated 1 rep max

3 Sets: (Every 2:30 Minutes)

Shoulder Press

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

*Percentages are based off of 90% + 5 lbs of your Established Max.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

42 Air Squats

34 KB Swings 55/35

26 Ring Push Up

18 Toe to Bar

50m Farmers carry

Competition

Strength

A)

3 Sets Every 90 Seconds:

Split Jerk Stance Barbell Shoulder Press x 4 (rpe 4-6)

Immediately followed by….

3 Sets Every 90 Seconds:

Push Press x 4 (rpe 4-6)

Immediately followed by…

4 Sets Every 2 minutes:

Split Jerk x 4 (rpe 4-6)

B) 3 Sets

Wt Rope Pull Ups x 6-8

Seated banded rows x 15-20

Metcon (Time)

A) 4 Rds For Time

100 yard Farmers Carry 55/35

10 Chest to bar Pull Ups

10 Toe to Bar

5 Bar Muscle Ups

Rest 4 Minutes

B) 3 Sets

32 Air Squats

26 KB Swings

18/14 Cal Bike

Rest 3 Minutes

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