DEC 3 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Metcon

Misfit Clean Complex – ADVANCED (1×1)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk
Find 1 RM complex. Once the bar is picked up it cannot be put down – the complex must be unbroken.

Misfit Clean Complex – BEGINNER (1×1)

1 Clean (any variety)

1 S2OH

1 Front squat

CYCLE 3 – DAY 1 TEST WOD (Time)

2 Rounds

40/30 Cal Row

20 Hang Clean & Jerks 115/75

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

50 Single unders

15 Cal row

10 Air squats

GL Weightlifting

GL: Back Squat (1×1)

Find 1 rep max back squat.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Wallballs

50 Single Unders

20 Pull-ups

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