Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

View Public Whiteboard

Warm-up

2 rounds

200 m run (track)

250 m rower

10 up downs

Strength

Deadlift (Week 1)

2″ Deficit (Standing on a 45lb. Plate)

Olympic & Strength SUPERSET:

2 HANG Squat Snatches or Squat Cleans (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.

*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the Deadlift, and then rest 2-3min.

*Your goal for each of the 2 lifts is to build to the heaviest weights possible. Next week, we will have a different OLY complex and we will try to add about 5% or more to the same deficit deadlift setup.

Metcon

Metcon (AMRAP – Reps)

15min. AMRAP:

10 Cal Assault Bike

30 Double Unders

15 Push-Ups

10 Cal Assault Bike

30 Double Unders

15 Pull-Ups

RX+ 5 Muscle Ups instead of Pull-Ups
Essentially you are just swapping push-ups for pull-ups every other round. Just looks better written out 🙂

RX+ 5 Muscle Ups instead of Pull-Ups