OCT 7 – OPEN CYCLE WEEK 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Squat Clean (8×2 @ 80%)

Drop and reset.

Metcon

Metcon (Time)

15-12-9-12-15

Overhead Squats 105/70lbs

Pull Up

Calorie Row

*15 min time cap*

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

2 rounds

500m Row

4 Way band Activation (20 each way )

20 air Squats

GL Weightlifting

GL: Back Squat (6×4 (work to heavy 4: then start sets))

Super Set Single Leg DB Step Up 6×4 Per Side

GL Metcon

GL: Metcon (Time)

5 Rounds


10 Thrusters

10 Jumping Chest to Bar Pull Ups/Ring Rows

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