APR 22 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (5×3 @ 75-85%)

Zero bounce DL!

Metcon

Metcon (Time)

For Time:

10 Squat Snatch 135/95

Run 400m

30 Pistols

Run 400m

10 Squat Snatch 135/95

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

1000m Row

*6 min time cap*

GL Weightlifting

GL: Deadlift (EMOM 15)

EMOM 15 Mins

Min 1: 10 Push Ups (add deficit if necessary)

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

Min 3: 30 sec dead hang from pull-up bar

GL Metcon

GL: Metcon (Time)

3 Rounds:

75 Single Unders

20 KBS

20 Burpees

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