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Tuesday, September 10, 2019

10
Sep

Tuesday, September 10, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 12

This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

3 Sets: (Every 90 Seconds)

Shoulder Press

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% + 10 lbs of 1 RM.

Metcon (AMRAP – Reps)

A) For 20 Minutes

6-8 Single Arm DB Push Press Each (AHAP)

12-15 Pull Ups

15/12 Calorie Row

Rest 90 Seconds

*Goal is to get 5+ sets, depending on how hard you push. Row at 80-90%. You may increase weight on push press or keep the same throughout.

B) AMRAP in 3 Minutes:

Shoot Throughs

Competition

Strength

A) 3 Sets

Deficit Clean Pull x 3 @ 105, 110, 115%

Ring YTW x 6 each

B) 3 Sets Alt Every 90 Seconds :

Shoulder Press x 3 (rpe 6-7)

Strict 1/4 Pull Ups x 6 (choose to work from top to bottom or bottom to top depending on personal need)

Immediately followed by….

3 Sets Alt Every 90 Seconds:

Push Press x 3 (rpe 7-8)

Supine Ring Row iso hold at chest x 15-20 seconds

Immediately followed by…

4 Sets Every 2 minutes:

Pause Jerk + Jerk (build to today’s heavy complex)

Metcon (Calories)

8 Sets:

Bike

10 Seconds Sprint

50 Seconds EZ

40 Secconds Hard Pace

20 Seconds Moderate Pace

Rest 1 Minute

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