JAN 2 – CYCLE 3 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (4 Rounds :90 on, 2:30 off)

Power Snatch Singles @ 77.5-82.5% Drop & Reset. :90 on, 2:30 off

Metcon

Metcon (Time)

3 Rounds

100′ DB Walking Lunge 50/35s (1 OH, 1 in Front Rack, Regionals Standard)

5 Bar Muscle Ups

20 Calorie Row

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

5 Standing Broad Jumps

10 Light DB Walking Lunges

:20 dead hang from pull-up bar

GL Weightlifting

GL: Deadlift (5×3)

Increase weight each round. Superset with 5×8 push ups.

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 wallballs

15 box jumps/step ups

10 abmat sit-ups

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