Don’ stop until you get enough

CrossFit Resurgence – CrossFit – Level One

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Don’t Stop ‘Till You Get Enough (Time)

800m run or 1.5 mile airdyne/assault bike

21 supine ring rows, 21 toes-to-bar

400m Run with medball (Health: 10lb / Athletic: 14lb* / Performance: 20lb) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds

15 supine ring rows, 15 toes-to-bar

400m Run with medball (same) OR 5 wall ball, 20′ medball shuttle run x2 round trips, 5 rounds

9 supine ring rows, 9 toes-to-bar

800m run or 1.5 mile airdyne/assault bike (Health: 400m run or 0.75 mile airdyne/assault bike)

Isabelly Jelly

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)

Strict HSPU for Depth (Super Set: 5X5 strict handstand push-up for )

Same Depth Across

Isabella Jelly (Time)

For time

30 power snatches (Health: 35lb hang muscle snatch / Athletic*: 65lb / Performance: 95lb)

1 min rest

Then 3 rounds

Ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)

15 deadlifts (same as snatches)

Mr. Brightside

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Back Squat (7X3)

7×3 back or box squat – 6 of 12 (7 sets of 3 reps, same weight across at 75-85% of max)

Ring Dips (7X5)

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

Mr. Brightside (AMRAP – Rounds and Reps)

8 minute AMRAP (as many rounds as possible)

8 kipping pull-ups

12 dumbbell hang power clean (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

16 box jumps (Health: 12″/ Athletic*: 20″/ Performance: 24″