Monday, August 5, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 7

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

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 75%

Set 2 = 3 Reps @ 85%

Set 3 = Max Reps @ 95%

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

Metcon (Time)

12-10-8-6-4 For Time:

Single Arm Suit case carry KB/DB Lunge (Each)

Single Arm Russian KB/DB Swing (each)

Single Arm KB/DB Thrusters (Each)

Burpee Over KB/DB (Lateral or facing)

*For Single Arm Suit case carry DB Lunge perform alternating db lunges with db in right hand by the side and than perform the given number of lunges with db in left hand by your side.

Competition

Strength

A) 3 Sets:

2 Snatch Pulls + 2 Hang Snatch Pull @ 65-75%

B) 8 Sets: (Every 2 Minutes)

3 TnG Power Snatch

Rest 10 Seconds

2 Front Squat @ 65-75% (Front Squat from Rack)

*Build to heavy 3 TnG Power Snatch, use 2 bars)

C) 2 Sets:

Jumping Back Squat x 5 @ 20% (Focus on landing soft)

D) 1 Set: (Perform After WOD)

Band at Hip Single Leg Russian Step Ups x 20 Each

Behind the Neck Barbell Hip Ext. x 40

Band at Hip Single Leg Russian Step Ups x 20 Each

Metcon (Time)

12-10-8-6-4 For Time:

Single Arm Suit case carry KB/DB Lunge (Each)

Single Arm Russian KB/DB Swing (each)

Single Arm KB/DB Thrusters (Each)

Burpee Over Parallette (Lateral or facing)

*For Single Arm Suit case carry DB Lunge perform alternating db lunges with db in right hand by the side and than perform the given number of lunges with db in left hand by your side.