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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