August 26


CrossFit Resurgence – CrossFit – Level One

Weightlifting

Power Clean (5X3)

5×3 power clean – 7 of 14 (5 sets of 3 reps, same weight across, approximately 80-85% of max).

Ring Dips (5X5)

Super Set: 5×5 ring dip / ring push up (5 sets of 5 reps, “across,” scale to the same challenge for each set).

Partner Wod (AMRAP – Rounds and Reps)

25 minute AMRAP

Teams of 3, one person working at a time (except the carries)

30 back squat 135/85

200m sandbag run or plate run (45lb x 2, 25lb x 2, 15lb x 2) – everyone runs together

60 sit-ups

8 muscle ups or 3 chest-to-bars, 3 ring dips per 1 muscle-up*

or 5 jumping chest-to-bar pull-ups & 5 ring push-ups per 1 Muscle ups) –

Fitness Friday Challenge

400m medball run

facebookby feather
CK