Dumbbell DT

CrossFit Resurgence – CrossFit – Level One

Weightlifting

Power Clean (6X2)

6 x 2 power clean 11 of 12 (6 sets of 2 reps at 85-95%, same weight with each set)

half kneeling single arm DB press (Super Set: 6 x 4 half kneeing single arm dumbbell )

can switch knees or keep same knee down. keep it in the scapular plane, dont let elbow flair out. if you have to bend or lean, to get momentum then weights too heavy.

Dumbbell DT (Time)

5 rounds

12 dumbbell deadlifts (Health: 20lbs, Athletic*: 30lbs, Performance: 45 lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

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