AUG 23 – CYCLE 3 WEEK 1

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×8 )

All 3 sets at same weight.

Metcon

Metcon (Time)

21-15-9

Hang Power Clean 115/75lbs

Shoulder to Overhead

Pull Ups

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 12

M1: Empty Bar Curls

M2: Bench dips

M3: Banded Rows

(small band wrapped around pull up rig, double hand rows)

GL Metcon

GL: Metcon (Time)


3 Rounds

50’ Plate Pushes

15 Burpees

15 Air Squats

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