CrossFit Resurgence, Resurgence Strength North – In-Person WOD
7 min of rowing
every minute 3 burpees
5 Hang Power Cleans
Max Push Press
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
For your score, put the heaviest weight you got 5 hang cleans and 5 push press with!
We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much that you can barely get 1 push press and please do not jerk today! Keep it a push press!
Then, on the lateral and front raises, use a weight that gets you somewhere between 12-15 reps. No need to go so light that you’re doing sets of 20-30.
10 Rounds For Time:
3 Devil Press (45/30s)
9 Box Jumps (24/20″)
12 Cal Row
Gotta move quick on this one if you want to finish in the 18min. time cap! If you know this will take you considerably longer, than cut everything by 1 rep (2/4/6/8)
Time CAP: 18min.
Metcon (No Measure)
Pick 1 Accessory Piece If you have time:
1.) 100 Banded Pull Aparts
2.) 100 Banded Tricep Pull-Downs (underhand grip)
3.) 100 Banded Wood Chops (50 ea side)
Banded pull aparts:
Banded Tricep Pull-Downs: