Nov 30 – CYCLE 2 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Sumo Deadlift (1×1)

Find 1 rep max sumo deadlift. PERFECT FORM!

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s choice.

GL Weightlifting

GL: Bench Press (1×1)

Find 1 rep max bench press.

GL Metcon

GL: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Nov 29 – CYCLE 2 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

Find 1 rep max jerk.

Metcon

Metcon (Time)

12-9-6-3

Strict HSPU

Power Snatch 95/65

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

D+B KB suitcase carry (R)

D+B KB suitcase carry (L)

D+B KB OH carry (R)

D+B KB OH carry (L)

10 russian KB swings

10 KB DL

GL Weightlifting

GL: Deadlift (1×1)

Find 1 rep max deadlift.

GL Metcon

GL: Metcon (Time)

For time:

12-9-6-3

Pike push-ups/push-ups

24-18-12-6

Alt DB Power Snatch
Athlete performs 12 push-ups and then 24 DB snatch, 9 push-ups, 18 DB snatch, etc.

Nov 28 – CYCLE 2 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (1×1)

Find 1 rep max squat clean.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:00

Using 70% of your 1RM Clean from above, maximum reps of squat cleans.

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 6:00

10 Sit-ups

10 Wall Balls

10 Push ups

GL Weightlifting

GL: Front Squat (1×1)

Find 1 rep max front squat.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 goblet squats

15 KBS

20 cal row/bike

50 single unders

Nov 27 – CYCLE 2 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×3)

Find 3 rep max back squat.

Metcon

Metcon (Time)

3 Rounds

9 Thrusters 115/75lbs

12 Bar Facing Burpees

15 Toes to Bar

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

25′ duck walk

50′ walking lunge

25′ crab walk

10 Air squats

15 Cal Bike

GL Weightlifting

GL Metcon

GL: Back Squat (1×3)

Find 3 rep max back squat.

GL: Metcon (Time)

3 Rounds

9 DB Thrusters

12 Burpees over DBs

15 TTB/Hanging Knee Raises

Nov 26 – CYCLE 2 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Snatch (1×1)

Find 1 rep max squat snatch.

Weightlifting

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Using 70% of your 1RM Snatch from above, maximum reps of squat snatches.

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

8 Burpees

12 Jump squats

GL Weightlifting

GL: Push Press (1×1)

Find 1 rep max push press.

GL Metcon

GL: Metcon (Time)

3 Rounds

20/15 Cal Row

15 Wallballs

10 Deadlift (KB or Barbell) – Heavy

10 Burpees