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Wednesday, August 7, 2019

7
Aug

Wednesday, August 7, 2019

CrossFit Surge – CROSSFIT

Strength

A) Wendler week 7

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

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

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

B) 3 sets

Wt. Sorenson Hold x 30-45 Seconds

Banded at hip Russian Step Ups x 12-15 each

Reverse sled drag x 10 yards

Rest 2 minutes

C) 1 Set

DB Lateral Raise x 40

DB Front Raise x 40

DB Bent Over Lateral Raise x 40

Alternating DB Hammer Curl + Supinated Curl x 40 (20 each)

Metcon (4 Rounds for time)

A) 2 Sets

6-5-4-3-2-1 Hexbar Deadlift @80% of Deadlift

25ft Hexbar Farmers Carry between each set.

Rest 5 minutes between sets

B) For Time:

35/30 Calorie Bike

24 Toe to Ring

25/20 Calorie Bike

16 Toe to Ring

15/10 Calorie Bike

8 Toe to Ring

Rest 5 minutes

C) For Time

15-12-9-6 GHD Sit Ups

12-9-6-3 Devils Press 35/20

*row 250/200m between each set

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