13.2

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Deadlift (5X3)

3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set to max)

half kneeling single arm DB press (5X5)

can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Rolling Hitch

CrossFit Resurgence – CrossFit – Level One

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Rolling Hitch (Time)

For Time.

Rope climb (Health: 10 lay downs, Athletic: 3 reps*, Performance: 5 reps)

Row (Health:800m, Athletic: 1000m*, Performance:1200m)

150 double unders (Health: 150 single unders)

100′ overhead dumbbell carry -two hand- (Health:15lb / Athletic: 30lb* / Performance: 45lb)

40 Russian kettlebell swings (Health:35lb / Athletic: 53lb* / Performance: 70lb)

40 dumbbell thrusters (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

40 Russian kettlebell swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)

100′ overhead dumbbell carry -two hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

150 double unders (Health: 150 single unders

Thor or WOD

CrossFit Resurgence – CrossFit – Level One

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THOR

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Weightlifting

Snatch (3X4)

3×4 and 3×3 squat or split snatch – 2 of 12 (3 sets of 4 reps and then 3 sets of 3 reps, same weight across at 70-80% of max)

Weighted Pull-ups (6X6)

Super Set: 6×6 weighed strict pull-up or progression (6 sets of 6 reps)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips