Hurt

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (5X5)

:5×5 back or box squat – 4 of 12 (5 sets of 5 reps, same weight across at 70-80% of max)

Ring Dips (5X7)

Super Set: 5×7 weighted ring dip or progression

Hurt (AMRAP – Rounds and Reps)

7 minute AMRAP (as many rounds as possible)

12 burpees

8 dumbbell thrusters (Performance: 45lb / Athletic: 30lb* / Health: 20lb)

6 Chest-to-Bar Pull-ups* (Health: jumping pull-ups)

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

Scaling Guide: 2.5 – 5 rounds, Scale Up: 53/35lb kb thruster, 8 c2b pull-ups

Thanks for the memories

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Back Squat (6X4)

6×4 back or box squat – 3 of 12 (6 sets of 4 reps, same weight across at 70-80% of max)

Ring Dips (6X4)

Super Set: 6×6 weighted ring dip or progression (6 sets of 6 reps)

Thanks for the Memories (AMRAP – Rounds)

8 minute AMRAP (as many rounds as possible)

5 weighted strict pull up (Health: assisted, Athletic; 10lbs*, Performance: 25lbs)

40′ walking lunge (20′ out, 20′ back)

5 reps of 20′ out 20′ back lateral shuffle -no line touch