Friday, August 23, 2019

Surge Elite Performance & Fitness – CROSSFIT

Strength

A) Wendler Week 9

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

Between each set perform 10 Russian Twists Each

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

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

Metcon (Time)

For Time

18-15-12-9 Deadlift 95/65

15-12-9-6 Thrusters (Wall Balls)

12-9-6-3 Chest to Bar Pull up (pull ups / Supine Row)

9-7-5-3 Handstand (Push Ups)

Competition

Strength

A) 5 sets

Back Squat

Build to today’s heavy 3

B) 1 set

Drop set of 57% of A x 10

Metcon (Time)

28-21-14-7 For Time:

Deadlift 105/75

Thrusters

Chest to Bar Pull Ups

Handstand Push Ups