CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Front Squat (E2MOM 14 – (3) 3-second Pause Front Squats)
Metcon
Metcon (Time)
For Time
100/70 Calorie Row
Every minute not including 0:00, perform 7 Handstand Push Ups
12 Minute Cap*
DEC 5 – PHASE 1 WEEK 3
CrossFit Resurgence – BUILD/BURN (Intro Level)
BURN Class
Metcon (No Measure)
Tabata 8x:20 on :10 off x 3
— Double Half Burpee
—Plank Jack + Mt Climber
—Shuttle Run
Metcon (No Measure)
Tabata 8x:20 on :10 off x 4
—Squat + Front to Back Plyo Hops
—Crossbody High knees
—Squat + Front to Back Plyo Hops
—Crossbody High knee
Metcon (No Measure)
Tabata 8x:20 on :10 off x 3
—Squat hold mini Hops
—Push up +Reach
—V Hold
DEC 5 – PHASE 1 WEEK 3
CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Metcon (3 Rounds for reps)
POWER CLEANS
AMRAP 1 Minute
Max Rep Power Cleans @65%
Rest 3:00
AMRAP :90
Max Rep Power Cleans @75%
Rest 3:00
AMRAP 2 Minutes
Max Rep Power Cleans @85%
Beat your scores from week 1.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
8 Unbroken Hang Squat Snatches 95/65lbs
6 Unbroken Hang Squat Snatches 95/65lbs
4 Unbroken Hang Squat Snatches 95/65lbs
2 Unbroken Hang Squat Snatches 95/65lbs
Rest 1:00
One round equals = 8/6/4/2 reps completed
DEC 4 – PHASE 1 WEEK 3
CrossFit Resurgence – BUILD/BURN (Intro Level)
BUILD Class
Warm-up
Warm-up (No Measure)
3 Rounds
15 Empty Bar RDLs
15 Wallballs
Weightlifting
Back Squat (Find a 20rm – Add 10# heavier than last week )
Super set Max Effort set plank hold
Metcon
Metcon (Time)
For Time
400m Run
40 Lunges Steps
20 Burpee Pull ups
40 Lunges Steps
400m Run
DEC 4 – PHASE 1 WEEK 3
CrossFit Resurgence – PERFORM (CF LEVEL 1)
Weightlifting
Squat Snatch (E2MOM 14 (7 sets), 5 Touch and Go )
Every 2:00 For 14 Minutes (7 sets):
5 Touch and Go Squat Snatch
Set 1: 50-60% Range. Set the tone for your movement.
Sets 2-6: Build. Stay smooth.
Set 7: Back down to opening weight. End with perfect reps.
Metcon
Lisa I (Time)
8 rounds:
12 deadlifts 135/85
4 muscle ups
16 wallballs 20/14