DEC 5 – CYCLE 3 TEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex – ADVANCED (1×1)

1 Squat Snatch

1 OHS

1 Hang Squat Snatch

1 OHS
Find 1 RM complex. The complex must be unbroken – once the barbell leaves the floor you cannot put it down.

Misfit Snatch Complex – BEGINNER (1×1)

1 Snatch (any variety)

1 OHS

1 Hang Snatch (any variety)

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

8 min AMRAP

8 Wallballs

8 Air squats

8 Ring rows

GL Weightlifting

GL: Deadlift (1×3)

Find 3 rep max deadlift.

GL Metcon

GL: Metcon (Time)

For time:

30-20-10

Push ups

Box jump overs

Alt DB Snatch

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