Tuesday, August 6, 2019
Surge Elite Performance & Fitness – 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