160822 Monday
CrossFit Resurgence – CrossFit – Level One
Superset
Power Clean (6×2)
6 of 14 (6 sets of 2 reps, same weight across, approximately 80-85% of max).
Ring Dips (6×4)
6×4 ring dip / ring push up (6 sets of 4 reps, “across,” scale to the same challenge for each set).
Metcon
Metcon (Time)
6 rounds:
5 thrusters, 115/75
5 SDL, 115/75
10 wallballs 20/14
5 20ft lateral shuffles (down and back = 1 rep, touch ground with 1 hand)
Weight should be challenging on the barbell movements. Should be able to keep rounds under 2min. If you think you can maintain that pace, can scale up to 135/85.
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