APR 6

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Squat Clean and Jerk (3-3-3-3)

Metcon (Time)

“Grace”

30 Clean and Jerks 135/95lbs

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 S-ARM PLANK (R)

:30 S-ARM PLANK (L)

:30 INCH WORM PUSH UPS

Weightlifting

Metcon (No Measure)

4X

:30 RENEGADE ROW (R)

:30 RENEGADE ROW (L)

:60 1-DB HEX PRESS

At Home WOD

Metcon (AMRAP – Rounds and Reps)

AT HOME “OPEN”

10 MIN AMRAP

10 SQUATS

9 DB SNATCH (R)

10 PUSH UPS

9 DB SNACH (L)

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

CROSSBODY MT.CLIMBERS

APR 3

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

YOGA https://zoom.us/j/912899815

View Public Whiteboard

Metcon (No Measure)

5 Sets

Max reps Push Ups

Rest :90 between sets

Metcon (AMRAP – Reps)

“Death by Russian Kettlebell Swings” 70/53lbs

2,4,6….til death

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 ARM SWINGS F+B (BIG)

:20 TABLE TOP PLANK

10 F TO B JUMP SQUATS

Weightlifting

Metcon (No Measure)

4X

:30 BANDED HAMMER CURLS

:30 BANDED ISO HOLD

:30 BANDED PULL APARTS

:30 BANDED ISO HOLD

Metcon

Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP – NO EQUIP

15 BURPEES TO BOTTOM OF SQUAT

50 JUMPING LUNGES

20 V UPS

18 MIN AMRAP – W/EQUIP

15 BURPEES TO BOTTOM OF SQUAT

30 GOBLET SQUATS

20 V UPS

Gymnastics

Metcon (No Measure)

Tabata

(:20 ON /:10 OFF)

ELBOW PLANK ALT KNEE TO ELBOW

APR 2

CrossFit Resurgence – PERFORM (CF LEVEL 1)

LIVE ZOOM WORKOUTS!

6:00AM https://zoom.us/j/571228931

930AM https://zoom.us/j/310985018

530PM https://zoom.us/j/819476725

View Public Whiteboard

Metcon (Time)

12-10-8

Deadlift 225/155lbs

200m Run after each set

Rest 5:00

9-6-3

Deadlift 315/225bs

400m Run after each set

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 SQUAT HOLD

10 ALT LUNGE STEP W/TWIST

PLANK IN AND OUTS (WIDE STANCE)

Weightlifting

Metcon (No Measure)

4X

:30 ME BANDED STEP OUTS (R)

:30 ME BANDED STEP OUTS (L)

:30 BANDED SQUAT PULSES

At Home WOD

Metcon (Time)

FOR TIME – NO EQUIP

30-20-10

OBJECT GTO

PUSH UPS

REST 1:1

30-20-10

OBJECT GTO

PUSH UPS

FOR TIME – W/EQUIP

30-20-10

PLATE GTO

PUSH UPS

REST 1:1

PLATE GTO

PUSH UPS