Spoonman


CrossFit Resurgence – CrossFit – Level One

Weightlifting

Split Jerk (8X1)

8 x 1 Push Jerk or Split Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Video Here.

Dumbbell split squat (8X3)

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Spoonman (Time)

6 rounds, Athletic: 8 rounds, Performance*: 10 rounds

7 Burpees

7 Knees To Elbows

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