CrossFit Resurgence, Resurgence Strength North – In-Person WOD
5 kettlebell swings
10 goblet squats
15 kettlebell STO
use 50% KB PR (swinging a #70 use a #35 for warm-up)
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!
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 Wall Balls (20/14lb.)
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 😉