Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

Bike 30/20 cal

Then

3 rounds

10 air squats

10 alt. lateral lunges

10 reverse lungs

10 alt low and high planks (alt from elbow to pushup position)

Strength

Back rack lunges

Weightlifting

Back Rack Lunge

5 reps on each leg (climbing in weight each set)

Immediately into;

10-15 Weighted Hanging Knee Raises

Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=d_vwMeIfjAM

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

5-10-15-20

Front Squats (95/65lbs.)

10-20-30-40

Hang Alt. DB Snatches (45/30lb.)

20-40-60-80

Double Unders

Rest 1min.

5min. AMRAP:

(Same Workout)

Rest 2min.

7min. AMRAP:

(Same Workout)

All the DB snatches are from the hang today to save your back for tomorrow. So no need to touch the ground each rep!
Metcon

So the first 2 AMRAP’s are not meant to be finished, but I still want you to go hard and get as far as possible! Your end score is ALL the total reps you rack up throughout all 3 AMRAPs. The last one, a few of you may finish… If you do, you can stop and give yourself an extra rep per second that you finish early. For example, if you finish with 30 seconds left, you get 30 extra reps 🙂

Always start back at the beginning each time.