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Wednesday, August 14, 2019

14
Aug

Wednesday, August 14, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 8

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

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 @ 60%

*Percentages are based off of 90% + 10 lbs of your Established Max.

B) 3 sets

Single Arm Suitcase Deadlift x 8-10 each

Wt Banded at hip Russian Step Ups x 8-12 each

Wt. Sorenson Hold x 30-45 Seconds

Rest 2 minutes

C) 2 Set

20 Seconds DB Bent Over Row

Rest 10 Seconds

20 Seconds DB Upright Row

Rest 10 Seconds

20 Seconds DB Lateral Raise

Rest 10 Seconds

20 seconds DB Front Raise

Rest 10 Seconds

20 Seconds DB Bent Over Lateral Raise

Rest 10 seconds

20 Seconds DB Curls

Rest 1 Minutes

Competition

Metcon (Time)

A) 3 Sets

1000/800m Row

25 KB Swings 55/35

20 Toe to Bar

15 Sandbag Shoulder to Shoulder Push Press

10 yard sled push (heavy)

Rest 4 minutes

B) 3 Sets

Single Arm suit case deadlift x 8-10 each

Single are quadruped DB Row x 15-20 each

10-15 Reverse Hyper

30 Band Pull a Parts

C) 3 sets

1 minute Wall Sit

30 Banded TKE

30 Banded Hamstring Curls

30 seconds Wall Sit

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