APR 25 – POST OPEN CYCLE WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (1 Rep Every :45 for 9 Mins @ 72.5-80%)

Metcon

Metcon (Time)

10 Rounds:

5 Deadlifts 225/155

5 Strict HSPUs

25 Double Unders

*15 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Then 3 Rounds

Jog 2 lengths D&B on turf

10 Air Squats

8 Push Ups

GL Weightlifting

GL: DB Bench Press (4×5)

Build to heavy 5 rep, then complete 1 max set at 80% of your heaviest 5 rep for the day.

Superset with DB Bicep Curls

3×12

GL Metcon

GL: Metcon (Time)

For Time:

Run 200m (1 lap)

30 Thrusters

Run 200m (1 lap)

20 Thrusters

Run 200m (1 lap)

10 Thrusters

Run 200m (1 lap)

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