Wednesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

5 rounds

5 pushups

5 med ball cleans

5 med ball sit ups

Strength

Bench press

Weightlifting

Bench Press

Superset all 3 movements together:

6-8 Barbell Bench Press

8-10 DB Bent Over Rows

8-10 Banded Straight Arm Lat Pull-Downs

Rest 2min. Repeat For 3 Total Working Sets.
DB Bent Over Rows:

https://www.youtube.com/watch?v=LIGW2GNSm7g

Banded Straight Arm Lat Pull-Downs:

https://www.youtube.com/watch?v=dDhc6emLrck

Metcon

Metcon (Time)

Metcon (Time)

6 Rounds For Time:

6 Deadlifts (225/155lbs.)

6 Wall Balls (20/14lb.)

6 Box Jumps (24/20″)

Immediately into;

5 Rounds For Time:

5 Deadlifts (225/155lbs.)

5 Wall Balls (20/14lb.)

5 Box Jumps (24/20″)

Immediately into;

4 Rounds For Time:

4 Deadlifts (225/155lbs.)

4 Wall Balls (20/14lb.)

4 Box Jumps (24/20″)

RX+ is a 30lb. Wall Ball for Men

RX+ is a 20lb. Wall Ball for Women