DEC 5 – PHASE 1 WEEK 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

View Public Whiteboard

Weightlifting

Metcon (3 Rounds for reps)

POWER CLEANS

AMRAP 1 Minute

Max Rep Power Cleans @65%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @75%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @85%
Beat your scores from week 1.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

8 Unbroken Hang Squat Snatches 95/65lbs

6 Unbroken Hang Squat Snatches 95/65lbs

4 Unbroken Hang Squat Snatches 95/65lbs

2 Unbroken Hang Squat Snatches 95/65lbs

Rest 1:00
One round equals = 8/6/4/2 reps completed