FEB 6 – CYCLE 4 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (1×18, 1×12, 1×6)

FOR TIME

18 Snatch @ 75% 1 RM Power Snatch

Rest 3:00

12 Snatch @ 80% 1 RM Power Snatch

Rest 3:00

6 Snatch @ 85% 1 RM Power Snatch

Metcon

Metcon (Time)

For Time

3 Rope Climbs

30 Cal Row

30 Sumo DLHP 75/55

30 Cal Row

3 Rope Climbs
**15 min time cap**

Warm-up

Warm-up (No Measure)

Move Through

4-way Banded Glute Activation

30 Goblet Squats

15 Step Ups

GL Weightlifting

GL: Back Squat (5×5 @ 70% 1RM)

GL Metcon

GL: Metcon (Time)

4 Rounds

16 Thrusters

16 Box Jumps/Step Overs

16 TTB/Knee Raises

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