NOV 11 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Metcon (AMRAP – Rounds)

Alternating Unbroken Sets with a Partner, AMRAP 8 Minutes Max Sets of 5 Touch and Go Squat Cleans 135/95lbs.

Score is total number of sets (1 set of 5 = 1 round).

Metcon

Metcon (AMRAP – Rounds and Reps)

Splitting the work with a Partner

AMRAP 16 Minutes

50 Toes to Bar

40 Power Snatch 135/95lbs

150′ Handstand Walk (25′ segments)

40 Squat Snatch 155/105lbs

6 Week Challenge Workout

Warm-up

Warm-up (No Measure)

3 Rounds

250m row

10 squat jumps

10 Hollow rocks

:30 Wall Sit

GL Weightlifting

GL: Front Squat (6×4)

Super Set 6x:15 Per side Kb Goblet Hold Lunge Pulse

GL Metcon

GL: Metcon (Time)

For Time with a partner, with an 18 minute cap:

400m Run (200m Relay x 1 each)

12 Rope Walk ups 


40 Db Push Press

400m Run (200m Relay x 1 each)


8 Rope walk ups 


30 Db Push press