AUG 21 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex 2.0 (EMOM 10 – 1 Rep @ 70%+ of 1RM)

1 Squat Snatch

1 Hang Squat Snatch

2 OHS
Misfit Snatch Complex 2.0 EMOM for 10 Minutes 1 Rep @ 70%+ of 1RM

Metcon

Metcon (Time)

“Mini Pennies”

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

Run 200m

6 Squat Cleans 165/110lbs

9 Chest to Bar Pull Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Steady Rounds

100m Run

25’ Bear Crawl

25’ Lunge

GL Weightlifting

GL: Shoulder Press (EMOM 14)

14 Min EMOM

Even: Empty Bar Presses

Odd: Banded Face Pulls

GL Metcon

GL: Metcon (Time)

For Time

1000m Row

50 AMSU

50 Push Ups

50 Air Squats

400m Run

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