APR 24 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×2 @ 90+%)

Metcon

Metcon (Time)

3 Rounds:

60′ Farmer Carry*

60′ HS Walk

20 Goblet Squats 70/53

*Carry needs to be heavy but is ideally unbroken*

6 week challenge workout

Warm-up

Warm-up (No Measure)

50′ broad jumps

25′ duck walk

50′ broad jumps

25′ duck walk

Then 25 banded good mornings

GL Metcon

GL: Metcon (No Measure)

EMOM 12

Min 1: 30 secs wallballs

Min 2: 30 secs alt DB snatch

Min 3: 30 secs sit-ups

GL: Metcon (Time)

5 Rounds:

5 Deadlifts (heavy)

10 Box Jump Overs/Step Overs

15 Cal Row

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