OCT 4 – OPEN CYCLE WEEK 1

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Back Squat (1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%)

Record heaviest set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 9

10 Toes to Bar

10 DB Thrusters 50s/35s

10 Toes to Bar

15 DB Thrusters 50s/35s

10/20, 10/25, 10/30 etc.

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds


Run 200m


9 Box Jumps (step down)

12 Light RDLs

10-15 Perfect Push Up

GL Weightlifting

GL: Shoulder Press (3×6 )

Super set Band Pull Aparts 3×25

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

:30 All Out Sprint on bike

9 Db Hang Power Cleans

8 Db Shoulder Press

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