Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

7 min of rowing

every minute 3 burpees

Strength

Weightlifting

4 Sets:

5 Hang Power Cleans

Immediately into;

Max Push Press

Immediately into;

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.

Metcon (Weight)

Metcon

Metcon (Time)

Metcon

(Time)

10 Rounds For Time:

3 Devil Press (45/30s)

6 Toes-To-Bar

9 Box Jumps (24/20″)

12 Cal Row

Devil Press:

https://www.youtube.com/watch?v=_-iCGodEZNo
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)

Metcon

Time CAP: 18min.

Accessory Work

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)

WoodChop Demo:

https://www.youtube.com/watch?v=DOGrFtf93kk

Banded pull aparts:

https://www.youtube.com/watch?v=LMZiR-z8VYE

Banded Tricep Pull-Downs:

https://www.youtube.com/watch?v=bq-B1r63N5A