WOD 5/3/18: Thor or wod

CrossFit Resurgence – CrossFit – Level One


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Push Jerk (7X2)

7 x 2 Push Jerk or Split Jerk – 2 of 11 (7 sets of 2 reps, same weight across, approximately 75 – 85% of max jerk). Video Here.

Dumbbell split squat (7X4)

Super Set: 7 x 4 Dumbbell Split Squat (7 sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Times Like These (AMRAP – Rounds)

7 minute AMRAP (as many rounds as possible)

7 toes-to-bar

30′ walking lunge

14 American kettlebell swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, Scale Up: overhead lunge with kettlebe

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