Aug. 17

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Snatch (7X1 at 80-90 % )

Pull-ups (7X3)

Aug 17 (Time)

9-15-21

Ring push-ups/hspu

deadlift 225/155

100′ DB front rack

6 week challenge workout

Warm-up

2 minute jump rope

2 rounds:

10 air squats

8 burpees

10 wallballs

Weightlifting

Back Squat (6X3)

Seated Press (6X5)

Superset

Aug. 17th GL (Time)

2 Rounds

500 m row

100 single unders

30 burpees

Aug 15

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Clean and Jerk (Work to heavy)

Metcon

Aug 15 (AMRAP – Reps)

Amrap in 17min

400 m run

20 cal bike

20 cal row

30 Muscle-Ups (Time)

30 muscle-ups for time
buy in: AMAP in 8min

If cant do muscle ups, do hardest progression pullup

6 week challenge workout

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

15 knee raises

15 kb swings

15 wallballs

Aug. 14

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

Snatch (7X2)

7×2 Power Snatch – 8 of 12 (7 sets of 2 reps, same weight across, approximately 80 – 90% of max power snatch)

Pull-ups (7X4)

Superset

Aug 14 (AMRAP – Rounds and Reps)

Part 1

7 Minute AMRAP

Max distance farmer carry

Part 2

3 Rounds

30 ring dips/push ups

60 wallballs

90/60 cals on bike

Fast CF Total

CrossFit Resurgence – CrossFit – Level One

View Public Whiteboard

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
8min Cap on each lift.

Metcon

2k Row (Time)

Max Effort 2k Row
Can also run 1mile for time. Do either OR not both.

1-Mile Run (Time)

Max Effort 1-Mile Run

6 week challenge workout

Deadlift (7×2)

Add weight each set

Metcon (Time)

For time:

600m row/400m run

30 deadlift

15 push-ups

30 box jumps/step ups

600m row/400m run
Can run 2 laps outside instead of row or can bike .5mi