Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 single unders

EB thrusters

Box step ups

20 sec plank

Strength

Push Press (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)

**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whateve

Push Jerk (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)

Metcon

Metcon (Time)

For Time:

30 Hang Power Cleans (95/65lbs.)

30 Double Unders

30 Push-Ups

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Hang Power Cleans (115/75lbs.)

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans (135/95lbs.)

TIME CAP: 18min.
Best way to remember this is that it’s just 3 movements with double unders in between. Pyramiding in and out 🙂