WOD 5/8/18: Goose

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Push Jerk (6X3)

6×3 split or push jerk – 3 of 11 (5 sets of 5 reps, same weight across at 75-85% of max)

Dumbbell Lunge (6X5)

Super Set: 6×5 dumbbell split squat

Goose (Time)

For time

21 power snatch (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

9 lateral burpees over bar

15 snatches (same)

15 lateral burpees over bar

9 snatches (same)

21 lateral burpees over bar

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

Scaling Guide: 6 – 12 minutes, Scale Up: 135/85lb bar

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)