JAN 8 – PHASE 2 WEEK 1

CrossFit Resurgence – PERFORM (CF LEVEL 1)

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Weightlifting

Squat Snatch (10/8/6)

For Time

10 Squat Snatch @70%

Rest :60

8 Squat Snatch @72.5%

Rest :60

6 Squat Snatch @75%

*Record heaviest set*

Metcon

Metcon (Time)

“Forrest Pump”

Row 30/24 Calories

15 Toes to Bar

15 Strict HSPU

12 Toes to Bar

12 Strict HSPU

9 Toes to Bar

9 Strict HSPU

Row 30/24 Calories

9 Toes to Bar

9 HSPU

12 Toes to Bar

12 HSPU

15 Toes to Bar

15 HSPU

Row 30/24 Calories
*20 min time cap*

JAN 7 – PHASE 2 WEEK 1

CrossFit Resurgence – BUILD/BURN (Intro Level)

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BURN Class

Metcon (No Measure)

10M EMOM

Odd: Jumping Lunges

Even: Jump Rope

Metcon (No Measure)

20m EMOM

Odd: Plate Ground to over head

Even: Skier squats

Metcon (No Measure)

20m EMOM

Odd: 10 Push ups *Hold Plank remainder of time*

Even: 10 Wall Balls *Hold Wall Sit W/Ball Remainder of time *