MAR 11 – OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean and Jerk (6×2 @ 80-85%)

Drop & reset each rep.

Metcon

Metcon (Time)

3 Rounds

15 Lateral Burpees Over The Bar

10 Clean and Jerks 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

With a partner:

60 Jumping Jacks

60 Air Squats

60 Single Unders

60/48 Cal Row

GL Weightlifting

GL: Deadlift (EMOM)

EMOM 12 Mins

Min 1: 12 Mountain climbers

Min 2: 10 Deadlifts KB or BB (increase weight each round as able)

Min 3: 30 sec plank

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Pull-ups/Ring Rows

5 Burpee Box Jump Overs

10 Deadlifts

5 Burpee Box Jump Overs

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