Spet 25

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (3×3)

Heavier than week 1. No clang ‘n bang!

Metcon

Metcon (Time)

3 Rounds:

25 Thrusters 75/55lbs

15 Bar Facing Burpees

5 Strict HSPU

6 week challenge workout

Warm-up (No Measure)

3 Rounds

10 Single Leg KB DLs (right leg)

10 Single Leg KB DLs (left leg)

200m Run

5 Push Ups

GL Weightlifting

GL: Deadlift (3×3 AHAP)

GL Metcon

GL: Metcon (Time)

3 Rounds:

20 Thrusters (DB or Barbell)

15 Bar Facing Burpees

10 Push-ups

Spet 24

CrossFit Resurgence – CrossFit – Level One

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Weakness Warmup

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

100/80 Cal Bike (Time)

75 Bar Facing Burpees (Time)

75 Bar Facing Burpees (each jump over bar counts as one rep)

Weightlifting

Back Squat (5×5 @ 77.5%)

Metcon

Metcon (Time)

For Time:

Run 400m

20 Squat Snatch 95/65lbs

Run 400m

6 week challenge workout

Warm-up

50 Burpees (Time)

50 Burpees

Weightlifting

Back Squat (5×5)

Metcon

Metcon (Time)

For Time:

Run 400m

40 Alt DB Snatch

Run 400m

Sept 21

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2 x 10)

Shoulder Press (3 Reps AHAP)

3 reps every 3:00 for 12 mins

Metcon

Metcon (Time)

3 Rounds

30 Double DB/KB Deadlift 50/35

Run 400m

6 week challenge workout

Bench Press (7×1 (work to max))

Metcon (AMRAP – Reps)

AMRAP 15:

Ascending ladder (add 2 reps each round)

2 DB thrusters

2 box jumps/step-ups

4 DB thrusters

4 box jumps/step-ups

6 DB thrusters

6 box jumps/step-ups

. . . Etc.

Sept 20

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Power Snatch (4×3 @ 40-60% 1RM)

Pause Power Position Snatch Warm Up:

-pause at hip pockets, in power position

-drop and reset each rep

Hang Snatch (2 Reps @ 85%+)

Every 2 mins for 12 mins perform 2 reps @ 85%+

Metcon

Metcon (Time)

4 Rounds

20 Sit ups

15 Thrusters 115/75

10 Box Jumps 30/24″

5 Bar MU

*REST 2 MINS*

6 week challenge workout

Front Squat (4×4 (heavy across))

Metcon (Time)

3 Rounds

30 Double DB/KB deadlifts (only one head of DB needs to touch the ground)

Run 2 laps/Bike 1.4 miles