17
Jul
Wednesday, July 17, 2019
CrossFit Surge – CROSSFIT
Strength
A) Wendler Method Week 4
This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.
3 Sets: (Every 90 Seconds)
Deadlift
Set 1 = 5 Reps @ 40%
Set 2 = 5 Reps @ 50%
Set 3 = 5 Reps @ 60%
*Percentages based off 90% of 1 RM.
B) 3 sets
Wall Sit w/Adduction x 30-45 Seconds
Band at hip KB Reset Russian Swings x 20
Sled Push x 15 yards
C) 3 Sets
Bottoms up KB Halos x 10 (5 Each)
Plate Steering Wheels x 10 each
DB Supinated Curl to DB Arnold Press x 10-15
Competition
Metcon (Time)
A) 10 sets (5 each)
Odd minute = 2 Squat Snatch @ 70-75% of 1RM
Even Minute = 15 Heavy Wall Balls
B) For Time
2K Row
1200m Run
300 Double Unders
Rest 5 Minutes
1K Row
600m Run
150 Double Unders