Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds 200 M run or ROW rest 30 sec. between rounds

Then

2 rounds of

15 sit ups

15 push ups

15 air squats

Strength

Back Squat (3×3+)

Weightlifting

Back Squat (Week 3)

Olympic Lifting + Strength SUPERSET:

1 Full Squat Snatch or Squat Clean (You choose)

Rest about 30sec. and immediately go into the squat numbers below:

Set 1.) 5 Reps at 75% of 1RM

Set 2.) 3 Reps at 85% of 1RM

Set 3.) Attempt a NEW 1RM!

Rest 2-3min. Between Supersets.

*Warm up on the olympic lifts and squats together, so that you only have 3 challenging supersets here.

*On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. Going for 1 Rep Maxes back to back today!

Metcon

Metcon (AMRAP – Reps)

AMRAP
Metcon

Metcon (AMRAP – Reps)

4min. AMRAP:

30 Wall Balls (20/14lb.)

20 American Swings (53/35lb.)

Max Pull-Ups in remaining time…

Rest 1min.

4min. AMRAP:

30 American Swings (53/35lb.)

20 Pull-Ups

Max Wall Balls (20/14lb.) in remaining time…

Rest 1min.

4min. AMRAP:

30 Pull-Ups

20 Wall Balls (20/14lb.)

Max American Swings (53/35lb.) in remaining time…

Rest 1min.

4min. AMRAP:

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements 🙂

Your score is ONLY the max reps you go on the first 3 sections + ALL the reps on that last one 🙂