MAY 14 – CYCLE 1 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (4×3 @ 40-60% 1RM Clean)

**Pause at power position**

Jerk the final rep of each set

Hang Clean (E2MOM 12 Mins)

Every 2 mins for 12 mins 3 hang cleans + 1 jerk @ 70%+

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Run 200m

24 Air Squats

12 Toes to Bar

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup:

Row 1500m/1250m

*10 min cap*

GL Weightlifting

GL: Push Press (EMOM 12)

Min 1: 30 sec max push press (light/mod)

Min 2: 30 sec wall sit

Min 3: 30 sec walking lunges steps

GL Metcon

GL: Metcon (Time)

5 Rounds

6 Pull Ups

9 Front Squats

12 Cal Row

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