Sept 7

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Shoulder Press (2X10 )

Shoulder Press (1 rep every :90 for 12 mins AHAP)

Sept 7 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

15 KB swings

10 burpees to 6′ Target

5 strict HSPU

6 week challenge workout

Metcon (4 Rounds for reps)

4 Rounds for max reps:

1 min box jumps/step-ups

1 min burpees

1 min wallballs

1 min cal row or bike

*1 min REST*

Thor or Wod

CrossFit Resurgence – CrossFit – Level One

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THOR

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Weightlifting

Hang Snatch (3 reps every 2 minutes for 12 minutes)

70%+ NO FAILS

Sept 6 (Time)

5 Rounds

6 touch and go clean and jerk 135/95

12 pull ups

rest 2 minutes

6 week challenge workout

Front Squat (4×10)

Metcon (Time)

4 Rounds

Run 1 lap

10 TTB/K2E/Knee raises

12 front squats