Golden Boy

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Snatch (6X3)

6×3 squat or split snatch – 1 of 12 (6 sets of 3 reps, same weight across at 70-80% of max)

Weighted Pull-ups (6X5)

Super Set: 6×5 weighed strict pull-up or progression (6 sets of 5 reps

The Golden Boy (Time)

For time. 5 rounds

10 front squats (Health: 35lb / Athletic: 85lb* / Performance: 135lb)

16 dumbbell hang power snatch (Health: 15lb / Athletic: 30lb* / Performance: 45lb) alternate hands as desired

50 single unders or 30 ‘cross overs’

Kashmir

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (6X4)

6×4 back or box squat – 11 of 12 (6 sets of 4 reps, same weight across at 80-90% of max)

Ring Dips (6X6)

Super Set: 6×6 weighted ring dip or progression (6 sets of 6 reps)

Kashmir (Time)

For time. 5 rounds

10 toes-to-bar

15 American kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ walking lunge