Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Deadlift

Deficit Deadlift (Week 3)

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

Olympic & Strength SUPERSET:

1 HANG POWER Snatch or Clean (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.

*Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week.

Metcon

Metcon (Time)

For Time:

10 Front Squats (75/55lbs.)

50 Sit-Ups

20 Front Squats

40 Sit-Ups

30 Front Squats

30 Sit-Ups

40 Front Squats

20 Sit-Ups

50 Front Squats

10 Sit-Ups

Time CAP: 15min.