JUL 16 – CYCLE 2 WEEK 3

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (5×3 @ 82.5%)

Work up to a heavy single around 90% to prime legs then complete 5×3 @ 82.5% of 1 RM.

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Alternating DB Snatch 20-70lbs (go heavier than you normally would!)

Bar Muscle Ups
*10 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Rounds

20 Butt Kickers

15 Jumping Jacks

10 Ring Rows

GL Weightlifting

GL: Deadlift (4×10 AHAP)

After each set complete 10/6 push-ups (can add deficit for more of a challenge)

GL Metcon

GL: Metcon (Time)

For Time

500m Row

:30 HS Hold/Plank

30 DB Hang Power Cleans

400m Row

:30 HS Hold/Plank

20 DB Hang Power Cleans

300m Row

:30 HS Hold/Plank

10 DB Hang Power Cleans

200m Row

:30 HS Hold/Plank

5 DB Hang Power Cleans

Leave a Reply

Your email address will not be published. Required fields are marked *