Friday, August 2, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 6

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

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 3 Reps @ 70%

Set 2 = 3 Reps @ 80%

Set 3 = Max Reps @ 90%

*Percentages are based off of 90% + 5 lbs of your Established Max.

Between each set perform 8 elbow on knee external rotations + 6-8 Blackburns

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings

32 Double Unders

Strength

A) 5 Sets

3 Position clean + Jerk (build to today’s heavy complex)

B) 2 sets

Deficit Clean Pulls x 5 @105-110%

C) 4-5 sets

Back Squat

Build to today’s heavy 5

D) 1 set

Drop set of 50% of C x 10

E) 2-3 Sets: Perform After WOD

Tempo RDL @ 3111 x 5

GH Raise x 5

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

2 MedBall between legs wt muscle ups

4 Strict Handstand Push Ups

8 Single Arm KB Snatch (4/4) 70/55

24 Heavy Rope Double Unders