9
Jul
Tuesday, July 9, 2019
CrossFit Surge – CROSSFIT
Strength
Wendler week 3
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 Reps @ 95%
*Percentages are based off of 90% of your Established Max.
Metcon (Time)
4 Rds
200m Run
10-15 Inverted Barbell or Supine Ring Row
200m Run
5-10 Parallette Push Up + 5-10 Dip
Competition
Strength
A) 4 Sets:
Snatch Pull x 5 @ 85-90%
Banded Pull a Parts x 15-20
B) 3 Sets:
Split Stance Barbell Shoulder Press x 4
1 1/4 Strict Pull Ups x 6-8
C) 3 Sets:
Split Stance Barbell Push Press x 4
Ring YTW x 5 each
Alternating Single Arm Supine Ring Row x 5 each
DB Supinated Curl + Arnold Press x 8-10
Metcon (Time)
4 Rds
24/18 Calorie Row
6 Handstand Step Ups + 15 Deficit Handstand Push Ups
30/24 Calorie Bike
15 Ring Push Ups