Wednesday, July 3, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 2

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

3 Sets: (Every 2:30 Minutes)

Deadlift @ 11×1

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

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

Competition

Strength

8 Sets: (EMOM)

Banded Deficit Speed Deadlift x 2 @50-60% + Banded Tension

Metcon (3 Rounds for time)

A) 3 Sets:

4 Hang Power Cleans (Build each set)

8 Broomstick Jumps (https://youtu.be/_RD4aSjwIpY)

2 Minutes Row For Distance (Goal to increase distance each set)

Rest 2 Minutes

Rest 5 Minutes

B) 3 Sets:

8 Sumo Deadlift

4 Double Jumps (https://youtu.be/4dhZpoWCx1c)

400m Run (Goal to increase pace each set)

Rest 2 Minutes

Rest 5 Minutes

C) For Time:

20-2

Supine Ring Row

Plate Offset Push Ups

Split Squat Switch

*Wear 20/14 Vest, for offset push up perform with 1 hand on 4″ plate. Perform each round with half the reps with RT hand on plate and half the reps with LT hand on Plate.