Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 Rounds

Row/Run 100m

5 Dive Bomber Pushups

10 single leg glute bridges/side

15 Deadbugs

Strength

Push Jerk (Week 1)

Push Jerk (Week 1)

Set 1.) 5 Reps at 65%

Set 2.) 5 Reps at 75%

Set 3.) Max Reps at 85% (Goal: more than 5)

Superset with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Hanging Knee Raises

Rest 2-3min. Between Sets.

Metcon

Metcon (Time)

20 Rounds For Time:

4 Alt. DB Power Snatch (70/50lb.)

4 Box Jump (24/20″)

4 Handstand Push-Ups

Time Cap: 17min.
RX+ is 25 Rounds with the same time cap 🙂