DEC 18 – CYCLE 3 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5 )

Find new 5RM back squat.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

Squat Cleans 225/155

15-12-9-6-3

Bar Facing Burpees

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 7

7 air squats

7 v-ups

50′ walking lunges

GL Weightlifting

GL: Shoulder Press (1×5 )

Find new 5RM strict press.

GL Metcon

GL: Metcon (Time)

For time:

3 Rounds

20 DB Box Step Overs

20 Wallballs

DEC 17 – CYCLE 3 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Clean Complex – ADVANCED (10×1 @ 70%+)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
EMOM 10: 1 Clean Complex every min for 10 mins at 70%+ 1RM. You can build throughout sets.

Misfit Clean Complex – BEGINNER (10×1 @ 70%+)

1 Clean (any variety)

1 S2OH

1 Front squat
EMOM 10: 1 Clean Complex every min for 10 mins at 70%+ 1RM. You can build throughout sets.

Metcon

Metcon (Time)

For Time:

20 DB Box Step Overs 50/35, 24/20″

20 OHS 155/105

20 DB Box Step Overs 50/35, 24/20″

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

30 single unders

10 wallballs

5 ring rows

GL Weightlifting

GL: Back Squat (10×3 @ 70%+ )

EMOM 10: 3 Back Squats every min for 10 mins at 70%+ 1RM. You can build throughout sets.

GL Metcon

GL: Metcon (Time)

For Time

10-8-6-4-2

Hang cleans (DB or Barbell)

20-16-12-8-4

Burpees

DEC 14 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (5×5 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40 Double Unders

10 Shoulder to OH 95/65

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s choice.

GL Weightlifting

GL: Bench Press (5×5 @ 65% 1 RM)

GL Metcon

GL: Metcon (Time)

3 Rounds

500m Row

20 Goblet squats

10 TTB/Knee raises

DEC 13 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×10 AHAP)

First two sets are warm ups, last set is what counts.

Metcon

Metcon (Time)

4 Rounds

4 Squat Clean Thrusters 115/75

12 Bar Facing Burpees

25′ HS Walk/50′ Bear Crawl

6 week challenge workout

Warm-up

Warm-up (No Measure)

Partner Warm-Up

4 Rounds each

Partner 1: Row 10 cals

Partner 2: Plank hold

GL Weightlifting

GL: Front Squat (5×5 @ 85% of 2RM)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Box jumps

15 Pull-ups/ring rows

10 Push presses

DEC 12 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex – ADVANCED (1 Complex @ 70%+ 1 RM)

1 Squat Snatch

1 OHS

1 Hang Squat Snatch

1 OHS
EMOM 10: 1 Complex @ 70%+ 1 RM. You can build throughout sets.

Misfit Snatch Complex – BEGINNER (1 Complex @ 70%+ 1 RM)

1 Snatch (any variety)

1 Hang Snatch (any variety)

1 OHS (optional)
EMOM 10: 1 Complex @ 70%+ 1 RM. You can build throughout sets.

Metcon

Metcon (Time)

For Time

5 Rounds

10 Power Snatch 115/75

20 Pistols

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 air squats

15 sit-ups

20 jumping jacks

GL Weightlifting

GL: Deadlift (6×2 @ 90-95% of 3RM)

GL Metcon

GL: Metcon (Time)

For Time

4 Rounds

20 Alt DB Snatch

20 Air squats