Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

250 single jump ropes

then 3 rounds of

10 jump squats

10 pushups

4 broad jumps

Strength

Push Jerk (Week 3)

Weightlifting

Push Jerk (Week 3)

Set 1.) 5 Reps at 75%

Set 2.) 3 Reps at 85%

Set 3.) Attempt a NEW 1 REP MAX!

SUPERSET with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Weighted Hanging Knee Raises

or…

10-12 Heavy DB Russian Twists

*Try for a little heavier weight than last week!

Rest 2-3min. Between Sets.

Metcon

Metcon (Time)

Metcon (Time)

Keep Completing This Sequence Until You Reach 100 Burpees…

(0-2min.)

10 Cal Assault Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

(2-4min.)

10 Cal Assault Bike

5 Double DB Snatches (45/30s)

Max Burpees

(4-6min.)

10 Cal Assault Bike

5 Double DB Hang Cleans (45/30s)

Max Burpees

(6-8min.)

10 Cal Assault Bike

5 Double DB Snatches (45/30s)

Max Burpees
This is essentially “every 2min. until you finish,” with alternating DB movements each round. Just reads better this way.

Ladies complete 7 Calories 🙂

RX+ Men: 50lbs.

RX+ Women: 35lbs.

Double DB Hang Clean Demo:

https://www.youtube.com/watch?v=MmcHmvGzEUQ

Double DB Snatches:

https://www.youtube.com/watch?v=boYB_4a6wbA