FEB 15 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (1×1)

8 mins to build to heavy single squat snatch.

Hang Snatch (5xMax Reps)

Get as far as possible In 15 minutes . . .

Then do 5 rounds of max rep hang squat snatches at 75% of heavy single.

**AS Y0UR REST. . . SUBTRACT NUMBER OF HANG SQUAT SNATCHES FROM 30 AND COMPLETE THAT MANY BAR FACING BURPEES AS YOUR “REST”

EXAMPLE: Athlete does 12 hang squat snatches, 30-12 = 18 bar facing burpees as “rest”**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 Bar Muscle Ups (4 CTB/8 Pull Ups)

8 Thrusters 95/65

25′ HS Walk (50′ Bear Crawl)

Warm-up

Warm-up (No Measure)

50 Single Unders

40 Mountain Climbers

30 Air Squats

20 Jumping Jacks

10 V-Ups

GL Weightlifting

GL: Front Squat (7×4 @ 80%)

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

90 Single Unders

15 Push Presses (DB or Barbell – light)

30 Burpees

15 Hang Power Cleans (DB or Barbell – light)

FEB 14 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (8×2 @85%)

This piece is for time. Rack and un-rack each set.

Metcon

Metcon (3 Rounds for reps)

3 Rounds

Max Set of Wallballs 30/20 to 10/9′ Target

**Rest 3:00 between rounds**

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

GL: Bench Press ( 2×8 @ 70%, 2×6 @ 75%)

GL Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Empty Barbell Thrusters (45# for males/35# for females)

FEB 13 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Clean (1×18, 1×12, 1×6)

FOR TIME

18 Clean @ 75% 1 RM Power Clean

Rest 3:00

12 Clean @ 80% 1 RM Power Clean

Rest 3:00

6 Clean @ 85% 1 RM Power Clean

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 Mins x 3

Row 500m

Max Rep HSPUs in remaining time

**Rest 3:00 between each AMRAP**

Warm-up

Warm-up (No Measure)

50′ Walking Lunges

20 Air Squats

50′ Walking Lunges

15 Step Ups

50′ Walking Lunges

10 Banded Good Mornings

GL Weightlifting

GL: Back Squat (Work up to heavy 3 rep for the day.)

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wallballs

15 TTB/Knee Raises

10 Box Jumps

GL Metcon

FEB 12 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (“Die Set”)

Do 8 Reps @ 50% of working weight – slow controlled pause squats. Then 6 Reps @ 75% FOCUS ON SPEED.

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Sit Ups

10 Push Ups

GL Weightlifting

GL: Push Press (6×2 @ 85%)

Superset with 6×5 DB Rows per arm.

GL Metcon

GL: Metcon (Time)

For Time

Row 50/40 Calories

50 KBS

Row 50/40 Calories

50 KBS

FEB 11 – CYCLE 4 WEEK 4

CrossFit Resurgence – CrossFit – Level One

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Metcon

Metcon (Time)

For Time:

10 Rounds

3 OHS 155/105

6 Push Ups

9 1-Arm KB Cleans 53/35

**15 min time cap**

Interval

Metcon (Time)

4 Rounds

90′ Farmers Carry 70/50s

60′ HS Walk(:30 HS Hold/:45 Plank)

12 Ring Dips

Rest :60

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

12 KBS

12 Goblet Squats

GL Weightlifting

GL: Deadlift (7×3 @ 80% 1 RM)

Superset 5×6-10 push ups/deficit push ups (hands on plates)

GL Metcon

GL: Metcon (Time)

For Time:

40 Alt DB Snatches

15 Burpee Box Jump Overs

30 Alt DB Snatches

15 Burpee Box Jump Overs

20 Alt DB Snatches

15 Burpee Box Jump Overs

10 Alt DB Snatches

15 Burpee Box Jump Overs