FEB 25 – OPEN CYCLE WEEK 2

Announcements

All Apparel items are IN!! We have already processed all the orders, so you can head into the office and pick up your items. Special thanks to Chris Dunsmore and the entire Dunsmore family for the design, packaging, and overall creation of such awesome stuff. IF you missed this order, unfortunately there are no extras, BUT we will be placing another order in the near future for those who missed this one.

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Squat Clean and Jerk (5X3 @ 80%)

Drop & reset each rep.

Metcon

Metcon (Time)

5 Rounds

12 Deadlifts 225/155

4 Ring Muscle Ups

Rest 1:00

6 week challenge workout

Warm-up

Warm-up (No Measure)

Dynamic Warm Up (8-10 mins)

D&B movements:

Jog

High Knees

Butt Kickers

Lunges

Etc.

GL Weightlifting

GL: Deadlift (5×8 increasing weight)

Increase weight each round as able.

Superset with 5×8 heavy seated DB presses.

GL Metcon

GL: Metcon (Time)

For Time

3 Rounds

500m Row

20 Alt DB Snatch

20 TTB/Knee Raises

GL: Metcon (Time)

For Time

3 Rounds

500m Row

20 Alt DB Snatch

20 TTB/Knee Raises

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