Friday, July 19, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler Method Week 4

This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

3 Sets: (Every 90 Seconds)

Bench Press

Set 1 = 5 Reps @ 40%

Set 2 = 5 Reps @ 50%

Set 3 = 5 Reps @ 60%

*Percentages based off 90% of 1 RM.

Metcon (Time)

For Time

50-40-30-20-10 Wall Ball

1-2-3-4-5 Handstand/Seal walk x 15-25ft

*scale accordingly

Competition

Strength

A) 4 Sets:

3 Position Snatch (High Hang, Mid Hang, Low Hang) Build to heavy rep

B) 4 Sets:

Front Squat Cluster x 1.1.1 (Rest 20 Seconds between reps, rerack bar. Start at 75-80% and build to 7-8 RPE)

Metcon (Time)

For Time

50-40-30-20-10 Wall Ball

1-2-3-4-5 Handstand walk x 25ft