JAN 31 – PHASE 2 WEEK 4

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Push Press (Every :90 For 4 Sets – 8 Reps)

Start around 75% and work up if they are fast and efficient.

Metcon

Metcon (Time)

5 Rounds

5 Squat Snatch 115/75lbs

120m of Shuttle Runs (10m down, 10m back, 6 times)

5 Squat Snatch 115/75lbs

Rest 1:30
*20 min time cap.*

JAN 29 – PHASE 2 WEEK 4

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

2 Rounds

10 Burpee broad jumps

10 Lunge Steps w/ Elbow touch to heel

Weightlifting

Push Press (Every :90 For 5 Sets – 4 Reps)

#5 heavier then last week

Metcon

Metcon (Time)

For Time


25 Cal Bike 


30 Push Ups


60 Kettlebell Swings


30 Push Ups


25 Cal bike