Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

10 superman holds

10 V-ups

10 jump squats

30 sec jog in place

Strength

Push Jerk (Week 2)

SUPER SET Push Jerk/Weighted

sit-up & Knee raises
Set 1.) 3 Reps at 70%

Set 2.) 3 Reps at 80%

Set 3.) Max Reps at 90% (Goal: more than 3)

SUPERSET with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Hanging Knee Raises

*Try for a little heavier weight than last week!

Rest 2-3min. Between Sets.

Metcon

Metcon (Time)

18min. To Get As Far As Possible…

10 Pull-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups

120 Double Unders

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike (15 cals for ladies)

10 Pull-Ups
This one is not meant to be finished, so don’t worry about that! Let’s see how far you can get!

RX+ is 5 muscle ups instead of pull-ups

Plate Ground To Overhead:

https://www.youtube.com/watch?v=U3x_-pSUvXA