JUN 11 – CYCLE 1 WEEK 5

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Hang Clean (E2MOM 12 Mins)

Every 2 mins for 12 mins 2 hang cleans BELOW THE KNEE + 1 jerk @ 85%+

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

Climb the Ladder

3 Burpees

3 KB Swings 70/53lbs

6 Burpees

6 KB Swings

9/9, 12/12, etc…

6 week challenge workout

Warm-up

Warm-up (No Measure)

Run 2 laps then…

3 Rounds:

10 Air Squats

15 Hollow Rocks

:30 plank hold

GL Weightlifting

GL: Back Squat (5×5 moderate-heavy across)

Immediately after each set complete 20 jumping lunges (10 per side).

GL Metcon

GL: Metcon (4 Rounds for reps)

Every 4 mins for 16 mins. . .

15 Cal Row

10 Burpees

max TTB/knee raises in remaining time

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