Legolas Greenleaf – CrossFit Resurgence

Legolas Greenleaf

CrossFit Resurgence – CrossFit – Level One

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Weightlifting

Squat Clean (7X1)

7×1 Squat clean 10 of 11 (7 sets of 1 rep, same weight across, 85-95% of max)

half kneeling single arm DB press (Super Set: 7×3)

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.

Legolas Greenleaf (AMRAP – Rounds)

6 minute AMRAP (as many rounds as possible)

8 Left hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2.5 – 5 rounds

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