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.