Tuesday, August 6, 2019

CrossFit Surge – CROSSFIT

Strength

Wendler week 3

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

3 Sets: (Every 2:30 Minutes)

Shoulder Press

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)

4 sets

1 minute ring plank hold

12 Handstand Push Ups/seated Z press

9 Strict Pull Ups

15 wt Sit Ups

Rest 1 minute

Rest 3 minutes

B) 3 sets

Max rep push ups

Max rep double db Bent Over Row

Rest 1 minute

Competition

Strength

A) 3 Sets

Deficit Clean Pulls x 5 @ 105, 110, 115

B) 3 Sets Every 90 Seconds:

Shoulder Press x 4 (rpe 6-7)

Immediately followed by….

3 Sets Every 90 Seconds:

Push Press x 4 (rpe 7-8)

Immediately followed by…

4 Sets Every 2 minutes:

2 Pause Jerk + Jerk (build to today’s heavy complex)

Metcon (Time)

A) 4 Rds

1 minute handstand hold (accumulation)

15 Handstand Push Ups (kipping)

12 Handstand Step Ups

15 Ring Push Ups

Rest 1 minute between rounds

Rest 4 minutes

B) 3 Sets

Max reps Strict Handstand Push Ups

Max Strict Toe to bar

Rest 1 minute