NOV 12 – POST OPEN PARTNER WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Metcon (No Measure)

Teams of Three, relay style DB Snatch Ladder

3 Rounds

8 Reps 50/35lbs

6 Reps 70/50lbs

4 Reps 85/60lbs

2 Reps 100/70lbs

One partner goes all the way through before the next partner starts. Each person completes 3 rounds.

Metcon

Metcon (Time)

For Time with a partner:

800m Run (400m Relay x 1 each)

12 Rope Climbs

40 Handstand Push Ups

800m Run (400m Relay x 1 each)

8 Rope Climbs

30 Deficit Handstand Push Ups 4/2″

*18 min time cap*

6 Week Challenge Workout

BURN Class

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Alt Db Thruster

—Weighted Sit up

—180 Squat Turns

Metcon (No Measure)

Tabata 8x:20 on :10 off x 4

—Db Rows

—Db X Rotations

—Sq Pulses

—Plank jacks

Metcon (No Measure)

Tabata 8x:20 on :10 off x 3

—Flutter Kicks

—Speed High knees

—Db Floor Presses