Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

4 rounds of

15 cal on assault bike

20 air squats

10 DB push presses

Strength

Push Jerk 5×5

Superset with

Strict pullups 5×3

Push Jerk

Today’s Programming

– Day 1 of this program starts on 11/8!

– Please go back to 11/8 to see the specific details on this cycle!

– ALL new athletes should start on DAY 1

– Superset the 2 movements below.

– Rest 2-3min. between sets

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

2min. AMRAP:

15/12 Calorie Assault Bike Sprint

Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:

15/12 Calorie Assault Bike Sprint

Max Alternating DB Snatches in remaining time…

Rest 1min.

2min. AMRAP:

15/12 Calorie Assault Bike Sprint

Max Double Unders in remaining time…

Rest 1min.

2min. AMRAP:

15/12 Calorie Assault Bike Sprint

Max Alternating DB Snatches in remaining time…
Men’s DB Weight: 70lb.

Women’s DB Weight: 50lb.

*From the ground for every rep!

Score is only reps accumulated from DU’s and snatches

Accessory Work

Optional Bonus Work:

1.) 3 Sets of 15-20 Banded Face-pulls

Rest 60sec. between sets.

https://www.youtube.com/watch?v=43P-I43uzRw

2.) 3 Sets of 12-15 DB Lateral Raises

Rest 60sec. between sets.

https://www.youtube.com/watch?v=pKEdOuY4Ayg