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