FEB 5 – CYCLE 4 WEEK 3

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 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Warm-up

Warm-up (No Measure)

1 Round

50 Single Unders

40 Cal Row

30 Lunge Steps

20 Sit Ups

10 Ring Rows

GL Weightlifting

GL: Shoulder Press (Work up to a heavy 3 for the day.)

Superset with 6×5 pendlay rows.

GL Metcon

GL: Metcon (Time)

For Time

40-30-20-10

Burpees

120-90-60-30

Single Unders

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