Double Hull

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (4X3)

4×3 and 4×2 split or push jerk – 8 of 11 (4 sets of 3 reps and then 4 sets of 2 reps, same weight across at 80-90% of max)

Dumbbell split squat (8X5)

Super Set: 8×5 dumbbell split squat

Double Hull (Time)

For time.

15 power snatch (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

15 overhead squats (Health: front squat, Athletic/Performance: same*)

500m row, OR 10 rounds of 3 dumbbell hang muscle cleans (30/45) 2 burpees, OR 3/4 mile airdyne/assault bike

Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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THOR

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The One That I Want (Time)

For time. 5 rounds for time (Health: 4 rounds)

Muscle-ups (Health: 8 jumping chest to bar pull ups + 8 ring push ups / Athletic: 2* / Performance: 4)

12 thrusters (Health: 20lb dumbbells / Athletic: 75lb* / Performance: 115lb)

12 Left /12 Right single arm kettlebell swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

12 clean & jerk (same)

1 min rest

Angel’s Landing

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (7X2)

2-2-2-2-2-2-2 Back squat (7 sets of 2 reps, adjust load each set working up to a max or ‘strong effort’)

Bent Over Row (7X5)

Super Set: 7×5 dumbbell bent over row (7 sets of 5 reps, same weight with each set)

Angel’s Landing (Time)

For time

15 back squats (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

20 bumper plate burpees (Health: 15/ Athletic:25*/ Performance:45lb)

800m run or 1.5 mile airdyne/airbike