CrossFit Resurgence, Resurgence Strength North – In-Person WOD
Warm-up
Strength
Power Clean (Week 7)
After warm up sets complete:
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:
Front Squat (Week 7)
After warm up sets complete:
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: New 1 Rep Max Attempt!
rest 2-3min after each super set
Workout
Metcon (Time)
10 Rounds For Time:
3 DOUBLE DB Hang Cleans
4 DOUBLE DB Snatches (From the ground)
5 DOUBLE DB Thrusters
6 DOUBLE DB Push Press
This is a lot harder than it looks! I suggest trying as hard as you can to get each round completely unbroken before you take a rest break. It’s made in this order purposely to flow perfectly from one movement to the next. When you break in the middle of a round, you’ll be doing more work to get back to where you left off.
RX Men Weight: 45s
RX+ Men Weight: 50s
RX Women Weight: 30s
RX+ Women Weight: 35s