Friday, September 6, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 11

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

3 Sets: (Every 2:30 Minutes)

Bench Press

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

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

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

Metcon (3 Rounds for reps)

3 Sets

AMRAP in 60 Seconds

3 DB Gound to Overhead

3 DB Thrusters 40/25

Rest 3 minutes

Strength

Choose based on personal need

Option 1:

A) 3 Sets

Deficit snatch Pulls x 3 @ 105-110-115%

B) 5 Sets

Build to today’s heavy 3 rep Back Squat

C) 4 Sets: EMOM)

Clean (full)

Minute 1 = 1 rep

Minute 2 = 2 reps

Minute 3 = 3 reps

Minute 4 = rest or change weight

*4 minutes = 1 Set. choose starting weight, goal is between 70-80%. You’re allowed to increase or decrease weight at the conclusion of each set. Weights can only be adjusted in 10/5 lbs portions, and you’re not allowed to drop below starting weight. Goal is to have the highest avg. percentage across the 4 Sets

D) 2-3 sets Perform After WOD

Single leg Hip Extension x 6-10 each

Reverse hyper x 8-12

Banded Sorenson Hold x 30-45 seconds

Option 2:

A) 3 Sets

Deficit Clean Pulls x 3 @ 105-110-115%

B) 5 Sets

Build to today’s heavy 3 rep Back Squat

C) 4 Sets: EMOM)

Snatch (Full)

Minute 1 = 1 rep

Minute 2 = 2 reps

Minute 3 = 3 reps

Minute 4 = rest or change weight

*4 minutes = 1 Set. choose starting weight, goal is between 70-80%. You’re allowed to increase or decrease weight at the conclusion of each set. Weights can only be adjusted in 10/5 lbs portions, and you’re not allowed to drop below starting weight. Goal is to have the highest avg. percentage across the 4 Sets

D) 2-3 sets Perform After WOD

Single leg Hip Extension x 6-10 each

Reverse hyper x 8-12

Banded Sorenson Hold x 30-45 seconds

Metcon (3 Rounds for reps)

4 Sets

AMRAP in 60 Seconds

3 DB Gound to Overhead

3 DB Thrusters 50/35

Rest 3 minutes