FEB 8 – CYCLE 4 WEEK 3

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (1×1)

8 mins to build to heavy single squat clean.

Hang Clean (5xMax Reps)

Get as far as possible In 15 minutes . . .

Then do 5 rounds of max rep hang squat cleans at 75% of heavy single.

**AS Y0UR REST. . . SUBTRACT NUMBER OF HANG SQUAT CLEANS FROM 30 AND COMPLETE THAT MANY BAR FACING BURPEES AS YOUR “REST”

EXAMPLE: Athlete does 12 hang squat cleans, 30-12 = 18 bar facing burpees as “rest”**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20/15 Cal Row

10 Clean & Jerks**

**Round 1: 75/55

Round 2: 105/75

Round 3: 135/95

Round 4: 185/115

Round 5: 235/145**

Warm-up

Warm-up (No Measure)

3 Rounds

15 Jump squats

10 Cal Row/Bike

5 Inch worms

GL Weightlifting

GL: Front Squat (Build to heavy 2 rep for the day.)

GL Metcon

GL: Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 3

6 Front Squats/Goblet Squats

6 Burpees

6 Ring Push Ups/Push Ups
Rest :90 sec between AMRAPS.

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