DEC 5 – PHASE 1 WEEK 3

CrossFit Resurgence – BUILD/BURN (Intro Level)

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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)

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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 – PERFORM (CF LEVEL 1)

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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