Make Some Noise


CrossFit Resurgence – CrossFit – Level One

Weightlifting

Power Clean (3X4)

3×4 and 3×3 power clean or pause power clean 2 of 12 (6 total sets across, 3 sets of 4 reps, and 3 sets of 3 reps at 70-80%)

half kneeling single arm DB press (3X6)

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.
Super Set: 3×6 and 3×5 half kneeing single arm dumbbell press (6 total sets across, 3 sets of 6 reps, and 3 sets of 5 reps at the same difficulty as the primary lift)

Make Some Noise (Time)

4 rounds

8 Jerks (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

8 Toes-to-bar

8 Bootlegger burpees (10′ run)

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