FEB 1 – CYCLE 4 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (1×1)

Build to heavy single squat snatch.

Hang Snatch (3xMax Reps)

Then do 3 rounds of max rep hang squat snatch at 70% of heavy single.

**AS Y0UR REST . . . SUBTRACT NUMBER OF HANG SQUAT SNATCH FROM 40 AND COMPLETE THAT MANY LATERAL BAR BURPEES AS YOUR “REST”

EXAMPLE: Athlete does 15 hang squat snatch, 40-15 = 25 lateral bar burpees as “rest”**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

30 Wallballs 20/14

20 Box Jumps 24/20″

10 Strict Pull ups

Warm-up

Warm-up (No Measure)

3 Rounds

15 Jump squats

10 Cal Row/Bike

5 Inch worms

GL Weightlifting

GL: Front Squat (7×3 @ 80% 1RM)

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 4 Minutes for 16 Minutes

10 DB Box Step Overs/Step Overs

15 Deadlifts

Max single unders in remaining time

JAN 31 – CYCLE 4 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (6×6 @75%)

This piece is for time. Rack and un-rack each set.

Metcon

Metcon (4 Rounds for reps)

Every 4 Minutes for 16 Minutes

10 DB Box Step Overs 24/20″ 50/35s

15 Deadlifts 225/155

Max DUs in remaining time.
If you do not get to the jump rope, restart with step overs at the beginning of the next 3 minute interval.

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Bench Press (6×6 @ 75%)

GL Metcon

Metcon (Time)

4 Rounds

50′ DB Front Rack Lunges/Lunges

10 DB Thrusters

10 TTB/Knee Raises

JAN 30 – CYCLE 4 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Snowmaggedon 2019 Home WOD (AMRAP – Rounds and Reps)

“Snowmaggedon 2019 Home WOD”

Emom 10 min

10 burpees

Then..

15min amrap

5 push ups

10 v ups

15 air squats
Put total burpees in comments.

Weightlifting

Power Clean (1×20, 1×15, 1×10)

FOR TIME

20 Clean @ 70% 1 RM Power Clean

Rest 3:00

15 Clean @ 75% 1 RM Power Clean

Rest 3:00

10 Clean @ 80% 1 RM Power Clean

Metcon

Metcon (Time)

3 Rounds For Time

Row 500/400m

8 Muscle Ups

24 DB Snatch 50/35

Warm-up

Warm-up (No Measure)

3 Rounds

15 air squats

40 single unders

15 sit-ups

GL Weightlifting

GL: Back Squat (5×5 @ 70% 1RM)

GL: Metcon (Time)

21-15-9

Deadlifts

Push ups

Sit ups

GL Metcon

JAN 29 – CYCLE 4 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (“Die Set”)

Do 8 Reps @ 50% of working weight – slow controlled pause squats. Then 6 Reps @ 75% FOCUS ON SPEED.

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Warm-up

Warm-up (No Measure)

2 Rounds

250m row

20 KBS

:30 OH Plate Hold

GL Weightlifting

GL: Shoulder Press (6×4 @ 70% 1RM)

Superset with 6×5 per arm DB rows

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

17 min AMRAP

500m Row

20 Wallballs

8 Pull ups/Ring rows

20 Alt DB Snatch

JAN 28 – CYCLE 4 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

3 Rounds For Time

25/20 Cal Row

20 Push Jerk 135/95

20 Push Ups

Interval

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes

50′ DB Front Rack Lunge 50/35s

10 DB Thrusters

10 TTB

**Rest Remainder of 3 Mins**
If you do not finish all 3 movements within the 3 minute window restart at beginning of next 3 minute window.

Warm-up

Warm-up (No Measure)

3 Rounds

:30 sec plank hold

20 air squats

6 ring rows

GL Weightlifting

GL: Deadlift (5×5 @ 70% 1 RM)

Superset 5×6-10 push ups/deficit push ups (hands on plates)

GL Metcon

GL: Metcon (Time)

3 Rounds

15 Burpees

100′ Shuttle Run

15 Push Press

100′ Shuttle Run