Month: October 2018

Nov 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (6×3 @ 70-80%)

Metcon

Metcon (12 Rounds for reps)

Alternating EMOM for 12:00

10 UB Strict Press AHAP

10 Strict Pull Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds each W/ a Partner Trade rounds of:

2 Inch worms

3 Burpees

10 Cal Row

GL Weightlifting

GL: Deadlift (6×5 @ 70-80%)

GL Metcon

GL: Metcon (No Measure)

EMOM 15 :40 work/:20 rest

Min 1: TTB/Knee Raises

Min 2: Goblet Squats

Min 3: Row/Bike

Oct 31

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (6×3 @ 70-75%)

Metcon

Metcon (5 Rounds for time)

Every 3:00 for 15:00

Sprint 15/12 Calories on the Rower

6 week challenge workout

Warm-up

Warm-up (No Measure)

W/ a Partner

Bike 100 Cals (switching every 10 cals)

Other partner performs 5 push-ups while waiting

GL Weightlifting

GL: Front Squat (6×3 @ 70-75%)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Pull-ups/Ring rows

12 DB Thrusters

24 Russian twists (can hold one DB)

48 Single unders

Oct 30

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (7×1 @ 80-90%)

Metcon

Metcon (Time)

3 Rounds

20 Burpees to 6″ Target

30 Wall Balls 20/14lbs

40 Single Arm DB Hang Clean and Jerk 50/35lbs
*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 min jump rope

20 Air Squats

2 min jump rope

20 Lunge Steps

2 min jump rope

GL Weightlifting

GL: Back Squat (1×1)

Work up to a heavy single (not a PR) to prime legs.

GL: Back Squat (5×3 @ 82.5%)

At 82.5% of 1RM max.

GL Metcon

GL: Metcon (Time)

3 Rounds

15 Burpees

20 Wall Balls

30 KBS

Oct 29

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×1)

Work up to a heavy single (not a PR) to prime legs.

Back Squat (5×3 @ 82.5%)

At 82.5% of 1RM.

Metcon

Metcon (Time)

For Time

21-15-9

Hang Squat Cleans 115/75

Box Jump Overs 24/20

6 week challenge workout

Warm-up

Warm-up (No Measure)

15 WB

10 Air squats

12 WB

10 V-ups

9 WB

10 Push-ups

6 WB

10 Ring rows

GL Weightlifting

GL: Push Press (7×1 80-90%)

GL Metcon

GL: Metcon (Time)

For Time

25 cal row/bike

25 box jumps/step-ups

20 cal row/bike

20 box jumps/step-ups

15 cal row/bike

15 box jumps/step-ups

10 cal row/bike

10 box jumps/step-ups

Oct 26

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (3×3)

Perfect, controlled reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

4 OHS 155/105

40 Double Unders

6 week challenge workout

Warm-up

Warm-up (No Measure)

Alternating EMOM 8:00

:20 Handstand Hold or Plank

:45 of Single Unders (speed!!)

GL Weightlifting

GL: Bench Press (4×4 @ 80%)

GL Metcon

GL: Metcon (Time)

For Time:

21-15-9

Front Squats

KBS

Sit-ups