Like a G6

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (5X5)

5×5 back or box squat – 8 of 12 (5 sets of 5 reps, same weight across at 75-85% of max)

Ring Dips (5X7)

Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)

Like a G6 (Time)

3 rounds for time.

10 overhead squats (Health: 55lb front squat, Athletic*: 95lbs, Performance: 135lbs)

50 Double unders (Health: 100 singles, Athletic: 50 including attempts, Performance*: 50 double unders)

Willful Influence

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Clean and Jerk (10 minutes)

Spend 10 minutes working up to a challenging (80-90%) clean and jerk.

Willful Ignorance (Time)

15 clean and jerks (Health: 35lb hang power clean and jerk, Athletic: 65lb*, Performance: 95lb)

40′ dumbbell walking lunge -one in each hand at sides- (Health: 15lb, Athletic: 30lb*, Performance: 45lb)

15 lateral burpees over bar

1 minute rest

Comrade Detective

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (6X4)

6×4 back or box squat – 7 of 12 (6 sets of 4 reps, same weight across at 75-85% of max)

Ring Dips (6X4)

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

Comrade Detective (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

10 goblet squats (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

15 American kettlebell swings (same)

5 round trip 20′ lateral shuffle with line touc