19
Jul
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