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

Wooden Kimono

CrossFit Resurgence – CrossFit – Level One

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Wooden Kimono (Time)

5 rounds

6 ‘heavy’ jerks (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

16 single arm kettlebell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

40′ bear crawl

strict chin-up (Health: 6 assisted, Athletic*: 3 reps, Performance: 6 reps)

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

1 min rest

6 week challenge workout

Metcon (Time)

5 Rounds

8 ring rows

10 DB push press

12 KBS

200 m run