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