WOD 5/10/18: Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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Mind the Wake (Time)

Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m)

then 4 rounds of:

Handstand push-ups (Health: 6 dumbbell strict press / Athletic*: 6 head to floor / Performance: 10 head to floor)

12 toes-to-bar

14 Russian kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

WOD 5/9/18: White Marble

CrossFit Resurgence – CrossFit – Level One

 

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Weightlifting

Front Squat (7X2)

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

Ring Dips (7X2)

Super Set: 2-2-2-2-2-2-2 Weighted strict ring-dip or progression (7 sets of 2 reps, adjust load each set working up to a max or ‘strong effort’

White Marble (Time)

5 rounds.

12 single arm dumbbell overhead squat (Health: 15lb / Athletic: 30lb / Performance: 45lb)

80′ overhead dumbbell carry (same) or 20′ for two round trips

12 dumbbell deadlifts (same, two dumbbells)

WOD 5/8/18: Goose

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (6X3)

6×3 split or push jerk – 3 of 11 (5 sets of 5 reps, same weight across at 75-85% of max)

Dumbbell Lunge (6X5)

Super Set: 6×5 dumbbell split squat

Goose (Time)

For time

21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

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

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar

WOD 5/7/18: Testify

CrossFit Resurgence – CrossFit – Level One

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Testify (Time)

5 rounds

12 back squats (Health: 55lb / Athletic: 85lb* / Performance:135lb)

8 chest- to-bar pull-ups (Health: band assisted)

12 dumbbell hang power snatches (Health: 20lb / Athletic: 30lb* / Performance: 45lb)

12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)

1 min rest