FEB 28 – PHASE 3 TEST WEEK

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Hang Snatch (1×1 Find 1 RM Hang Squat Snatch)

Metcon

“I am serious, and don’t call me Shirley” (Time)

For Time

35 DB Thrusters 25/15s

35 DB Box Step Overs 25/15s to 24/20″

Rest 2:00

25 DB Thrusters 45/25s

25 DB Box Step Overs 45/25s to 24/20″

Rest 2:00

15 DB Thrusters 60/40s

15 DB Box Step Overs 60/40s to 24/20″

*15 min time cap*

FEB 26 – PHASE 3 TEST WEEK

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BUILD Class

Warm-up

Warm-up (No Measure)

3 Rounds

20 Band Pull Aparts

20 Shoulder Taps

:30 Bike

Weightlifting

Shoulder Press (12/10/8/6)

Strict Press W/

:02 second pause on shoulders (working on time under tension here)

12:10:8:6

*Record heaviest set*

Metcon

Metcon (Time)

Buy In: 30 Burpees

3 rounds

21 kb swings

12 box jumps

Cash out: 30 Burpees