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