JUN 10 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5×5 @ 80%)

Metcon

Metcon (Time)

For Time

18-15-12-9-6-3

Hang Power Clean 115/75lbs

Push Jerk 115/75lbs

Toes to Bar

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Steady Rounds

12 Air Squats

10 Burpees

12 Jump Squats

GL Weightlifting

GL: Deadlift (EMOM 12)

EMOM 12

Min 1 – 8 Deadlifts (add weight each round)

Min 2 – 12 Glute Bridges

Min 3 – 24 High Knees

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

6 Pull Ups/Ring Rows

100m Run

9 Push Ups

100m Run

12 DB Thrusters

100m Run

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