JAN 9 – CYCLE 3 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex – ADVANCED (2 Complexes @ 75%+ 1 RM)

1 Squat Snatch

1 OHS

1 Hang Squat Snatch

1 OHS
E2MOM 8: Every 2 minutes perform 2 Complexes @ 75%+ 1 RM. You can build throughout sets.

Misfit Snatch Complex – BEGINNER (2 Complexes @ 75%+ 1 RM)

1 Snatch (any variety)

1 Hang Snatch (any variety)

1 OHS (optional)
E2MOM 8: Every 2 minutes perform 2 Complexes @ 75%+ 1 RM. You can build throughout sets..

Metcon

Metcon (Time)

For Time

3 Rounds

20/15 Cal Row

20 KB Snatch 53/35

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

15 Banded Good Mornings

10 Push ups

30 Single Unders

GL Weightlifting

GL: Deadlift (3×10 AHAP)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Burpees

30 Sit Ups

10 Goblet Squats

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