FEB 11 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

For Time:

10 Rounds

3 OHS 155/105

6 Push Ups

9 1-Arm KB Cleans 53/35

**15 min time cap**

Interval

Metcon (Time)

4 Rounds

90′ Farmers Carry 70/50s

60′ HS Walk(:30 HS Hold/:45 Plank)

12 Ring Dips

Rest :60

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

12 KBS

12 Goblet Squats

GL Weightlifting

GL: Deadlift (7×3 @ 80% 1 RM)

Superset 5×6-10 push ups/deficit push ups (hands on plates)

GL Metcon

GL: Metcon (Time)

For Time:

40 Alt DB Snatches

15 Burpee Box Jump Overs

30 Alt DB Snatches

15 Burpee Box Jump Overs

20 Alt DB Snatches

15 Burpee Box Jump Overs

10 Alt DB Snatches

15 Burpee Box Jump Overs

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