Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

5 ROUNDS

5 kettlebell swings

10 goblet squats

15 kettlebell STO

use 50% KB PR (swinging a #70 use a #35 for warm-up)

Strength

DEFICIT DEADLIFTS (Week 2)

Deficit Deadlift (Week 2)

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

Olympic & Strength SUPERSET:

2 POWER Snatches or Power 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 another 5% or more to the that deficit deadlift!

Metcon

Metcon (Time)

20 Rounds For Time:

6 DB Walking Lunges (45/30s)

6 Wall Balls (20/14lb.)

6 Toes-To-Bar

Time CAP: 18min.
These 20+ round workouts with a low rep scheme seem to be everyone’s favorite workout of the week. So I have been trying to keep plugging one in wherever it makes sense for ya’ll! I appreciate all the amazing feedback I’ve been getting lately! Definitely helps me program, knowing what everyone likes. On top of what is necessary that is 😉