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Tuesday, July 30, 2019

30
Jul

Tuesday, July 30, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 6

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

3 Sets: (Every 2:30 Minutes)

Shoulder Press

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

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

Metcon (Time)

For Time

6-5-4-3-2-1

Power Snatch or Single Arm DB Snatch each

Push Jerk or DB Shoulder to Overhead

Dips/Push Up x 2

100m Run

Rx wt = 75-80% BW

Competition

Strength

A) 2 Sets (warm up)

3 Tall Jerk + 3 Behind the neck jerks

B) 5 sets

2 Pause Jerk + Jerk (build to heavy)

C) 3 sets

Snatch Pulls x 4 100-105%

Metcon (Time)

For Time

7-1

Bench Press

Power Snatch

Push Jerk

Rx weight = BW

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