OCT 1 – OPEN CYCLE WEEK 1

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (3×6 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

With a Partner, alternating movements

12 Shoulder to OH 135/95lbs

Run 300m

3 Rope Climbs

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

EMOM 12

M1: Suicide Lateral Lunges

M2: Plank up and overs

Metcon (No Measure)

EMOM 18

M1: Squat hold Plate Punch

M2: Lateral Shuffle burpees (2 Mats)

M3: Run

Metcon (No Measure)

EMOM 12

M1: Plate Thrusters

M2: Plate AMSU (Left:Middle: Right)

SEPT 30 – OPEN CYCLE WEEK 1

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Snatch (5×3 @ 80%)

Drop and reset.

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65lbs

Bar Facing Burpees

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 rounds

200m Row

10 squat jumps

40 Glute Activations

10 inch worms

GL Weightlifting

GL: Back Squat (3×6)

Super Set Banded Sissy Squat

3×25

GL Metcon

GL: Metcon (Time)

With a Partner…

1500m Row

50 push ups

50 AMSU

50 air squats

1500m Row

SEPT 27 – CYCLE 3 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (Building (record heaviest set))

Deadlift

8 Reps @155/105lbs

7 Reps @245/145lbs

6 Reps @275/185lbs

5 Reps @315/205lbs

4 Reps @335/225lbs

Metcon

MISFIT WOD – AUG 16 (Time)

For Time

100m Farmers Carry 50/35s

30 Calorie Row

100m Farmers Carry

30 Burpees to 6″ Target

100m Farmers Carry

*12 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

10 Burpees

25 Jumping Jacks

25’ High Knees

25’ Butt Kickers

GL Weightlifting

GL: Push Press (5×4 Heavy)

Super Set 5 x :40 Wall Sit

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50′ DB Walking Lunge Steps

200m Run

80 Single Unders

SEPT 26 – CYCLE 3 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

Find 1 RM split jerk.

Metcon

MISFIT WOD – AUG 15 (Time)

3 Rounds

90 Double Unders

30 DB Snatch 50/35lbs

BURN Class

Metcon (No Measure)

EMOM 12

M1: Row Sprints

M2: Sitting Up and overs

Metcon (No Measure)

EMOM 18

M1: Row Sprints

M2: 1 1/4 Squats

M3: Plank In, out, across

Metcon (No Measure)

AMRAP 12

P1: 150m row

P2: KB swings

SEPT 25 – CYCLE 3 RETEST WEEK

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex 2.0 (1×1)

1 Squat Snatch

1 Hang Squat Snatch

2 OHS
Find 1 RM Complex.

Metcon

MISFIT WOD – AUG 14 (Time)

For Time

9-7-5-3 Power Snatch*

15 Box Jumps 24/20” after each set of snatches

8 min time cap

*Weights increase each round:

95/65

115/75

135/95

155/105

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Back Squat (5×4 Heavy)

Super Set 5 x :40 Plank Hold

GL Metcon

GL: Metcon (Time)

3 Rounds

25 Wall balls

25 Pull ups/rings rows