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