JAN 17 – CYCLE 3 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (1xMax Reps)

1 Max Set of Deadlifts with PERFECT form at 275/185 or 65-70% of your 1 RM.

Metcon

CYCLE 3 – DAY 4 TEST WOD (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Chest to Bar Pull-ups

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 TTB

6 week challenge workout

Warm-up

Warm-up (No Measure)

AMRAP 8

10 Sit-ups

10 Push ups

Row 150m

GL Weightlifting

GL: Front Squat (1×2)

Find 2 rep max front squat.

GL Metcon

GL: Metcon (2 Rounds for reps)

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 Ring Rows

*Rest 5 Mins*

AMRAP 5

50′ Shuttle Run (25′ out and back)

5 KBS

JAN 16 – 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 Hang Snatch (any variety)

1 OHS (optional)

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

JAN 15 – CYCLE 3 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5)

Find 5 rep max back squat.

Metcon

Metcon (Time)

5 Rounds

1 Rope Climb

15 Shoulder to OH 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

:30 plate hold overhead

10 burpees

10 lunge steps

GL Weightlifting

GL: Push Press (1×5)

Find 5 rep max push press.

GL Metcon

GL: Metcon (Time)

2 Rounds

40/30 Cal Row

20 Hang Power Cleans (DB or barbell)

JAN 14 – CYCLE 3 RETEST 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