Friday, July 26, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 5

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

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 5 Reps @ 65%

Set 2 = 5 Reps @ 75%

Set 3 = Max Reps @ 85%

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

Between each set perform 5 Blackburns + 5 elbow on knee external rotations

Metcon (Time)

For Time

100 Double Unders

50 Pull Ups

50 Single DB Step Up

50 Single Arm Shoulder to Overhead 25 each (50/35)

100 Double Unders

Competition

Strength

A) Javorek Complex (36 total reps)

6 Clean Upright Row

6 Muscle Snatch

6 Back Squat

6 Behind the neck thrusters

6 Bent Over Row

6 RDL

*If over 200 lbs use 45% of BW, if under 200 lbs use 50% of BW

B) 3 Sets

Hex Bar Deadlift x 5 (rpe 4-5)

Eccentric only GH Raise x 5

Metcon (Time)

For Time

100 Double Unders

50 Pull Ups

50 Single DB Step Up

50 Single Arm Shoulder to Overhead 25 each (70/50)

100 Double Unders