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.