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

WOD 5/4/18: Kid Dynamite

CrossFit Resurgence – CrossFit – Level One

 

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Announcements

Last day to sign up for tacos. Tacos & Tequila is Sat. May 12th. Register here:

https://docs.google.com/forms/d/e/1FAIpQLScZ5z3kV5JQmm6J3BXZPS681SxDovBbnwucPPpp3hycEdW9Kg/viewform

Kid Dynamite (Time)

5 rounds.

25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb)

50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)

WOD 5/3/18: Thor or wod

CrossFit Resurgence – CrossFit – Level One

 

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Weightlifting

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