Friday, August 2, 2019
Surge Elite Performance & Fitness – 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