South Naperville Strength Coach Craig's Blog

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Snatch Complex 2.0 (1×1)

1 Squat Snatch

1 Hang Squat Snatch

2 OHS
Find 1 RM Complex.

Metcon

MISFIT WOD – AUG 14 (Time)

For Time

9-7-5-3 Power Snatch*

15 Box Jumps 24/20” after each set of snatches

8 min time cap

*Weights increase each round:

95/65

115/75

135/95

155/105

6 week challenge workout

Warm-up

Warm-up (No Measure)

3 Steady Rounds

200m Run

15 Shoulder Taps

:20 Hollow Hold

GL Weightlifting

GL: Shoulder Press (4×8)

Superset banded pull aparts 4×20.

GL Metcon

GL: Metcon (Time)

3 Rounds

8 Devil’s Press

20 Wallballs

8 Devil’s Press

-Rest 2 mins-

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Misfit Clean Complex 2.0 (1×1)

1 Power Clean

1 Hang Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk
Find 1 RM Complex.

Metcon

MISFIT WOD – AUG 13 (Time)

3 Rounds

12 Devils Press 50/35s

400m Row

*9 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

4 Rounds

5 Burpees

10 Air Squats

15 AMSU

GL Weightlifting

GL: Front Squat (4×8 (2 sec pause in bottom))

Superset hollow rocks 4×20

GL Metcon

GL: Metcon (Time)

For Time

40 Single Arm Front Rack Squat

400m Run

40 AMSU

400m Run

40 Single Arm Front Rack Squat

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (1×5)

Find 5RM back squat

Metcon

MISFIT WOD – AUG 12 (Time)

For Time

30 Hang Power Cleans 155/105lbs

50 Wallballs 20/14lbs

Run 800m

50 Wallballs

30 Hang Power Cleans

*14 min time cap*

6 week challenge workout

Warm-up

Warm-up (No Measure)

Weakness Warmup! Choose one of the following:

1 Mile Run

100/80 Burpees

2000/1500m Row

**10 min time cap**

GL Weightlifting

GL: Deadlift (4×8)

Single leg deadlift 4×8 per side. Superset MB Hamstring Curl 4×8

GL Metcon

GL: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 DB Thrusters

9 TTB/Knee Raises

10 Box Jumps

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Split Jerk (1×1)

Find 1RM Jerk from Rack

Then: AMRAP 5 Minutes Max Power Clean + Push Jerk 165/110lbs

Metcon

Metcon (2 Rounds for time)

Every 10:00 for 20:00

Run 1 Mile

6 week challenge workout

Warm-up

Warm-up (No Measure)

Trainer’s Choice

GL Weightlifting

Metcon (No Measure)

BODYBUILDING EMOM 12

Min 1: 2.5/5# Plate Front Raises

Min 2: Banded Tri Extensions

Min 3: Ring Rows (Palms FACING UP)

GL Metcon

GL: Metcon (Time)

For Time:

18*14*10*6*

DB Power Snatch

Abmat Sit Ups

*15 Box Jumps after each round*

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Front Squat (1×1)

Find 1 RM front squat.

Metcon

MISFIT WOD – JUNE 27 (Time)

For Time

40 Deadlift 185/115lbs

30 Front Squats 165/110lbs

20 Hang Power Cleans 155/105lbs

10 Squat Snatch 135/95lbs

6 week challenge workout

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Hard Bike

50′ Walking Lunges

50′ Burpee Broad Jump

GL Weightlifting

GL: Back Squat (3×12)

Super set 3×80 banded walks (20 each direction F, B, R, L)

GL Metcon

GL: Metcon (Time)

For Time:

30 DB Hang Power Cleans

25 Wallballs

Run 800m

50 Wallballs

30 DB Hang Power Cleans