JUL 11 – CYCLE 2 WEEK 2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean (6×3 @ 70-75%)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:00 x 3

Row 500/450m

Max DB Thrusters 50/35s in remaining time

*Rest 3 mins between AMRAPs*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Wall Sit

Run 200m (1 lap)

:30 Plank Hold

GL Weightlifting

GL: Bench Press (EMOM 15)

EMOM 15

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

Min 2: 30 sec max ring rows

Min 3: 30 sec max sit ups

GL Metcon

GL: Metcon (Time)

For Time

50’ Walking Lunge Steps

30 Single Arm Hang C&J

90 Single Unders

50’ Walking Lunge Steps

20 Single Arm Hang C&J

60 Single Unders

50’ Walking Lunge Steps

10 Single Arm Hang C&J

30 Single Unders

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