NOV 29 – PHASE 1 WEEK 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Front Squat (E2MOM 12 – 5 Tempo Front Squats)

Tempo: 5 Second Eccentric (Lowering), 1 Second Pause

We are more concerned with improving the skill of the front squat than loading it ultra-heavy.

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-5: Build. Stay smooth.

Set 6: Back down to opening weight. End with perfect reps.

Metcon

Metcon (Time)

For Time

Run 600m

10 Chest To Bar Pull ups

12 Push Jerk 135/95lbs

10 Chest To Bar Pull ups

12 Push Jerk 135/95lbs

10 Chest To Bar Pull ups

Run 600m