8-21

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (4X4)

Single Arm Dumbell Press (4X6)

Superset 4×6 (per arm) single arm DB press

8-21 (Time)

8 Rounds

Run 200m

10 HSPUs

6 week challenge workout

Weightlifting

Bench Press (4X8)

Ring Rows (4X10)

Superset with 4×10 ring rows

8-21 (Calories)

Every 4 mins for 16 mins. . .

20 burpees

Then row/bike in remaining time

August 20

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (5X3)

Weighted Pull-ups (5X6)

Aug. 20 (AMRAP – Rounds)

Every 4 minutes for 20 minutes (5 rounds) . . .

Complete 30 bar facing burpees

Row/Bike in remaining time

6 week challenge workout

Weightlifting

Front Squat (6X3)

Single Arm Dumbell Press (6X3)

Superset 6×3 DB presses (heavy

Aug. 20 GL (Time)

6 Rounds

Run 200m

10 push-ups

Aug. 17

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Snatch (7X1 at 80-90 % )

Pull-ups (7X3)

Aug 17 (Time)

9-15-21

Ring push-ups/hspu

deadlift 225/155

100′ DB front rack

6 week challenge workout

Warm-up

2 minute jump rope

2 rounds:

10 air squats

8 burpees

10 wallballs

Weightlifting

Back Squat (6X3)

Seated Press (6X5)

Superset

Aug. 17th GL (Time)

2 Rounds

500 m row

100 single unders

30 burpees