Monday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

1 min easy row/bike(first min easy, pick up pace Rounds 2 and 3)

10 glute bridges

10 air squats

10 Kip swings(small, big, knees to elbow)

Strength

– Superset the 2 movements below.

– Rest 2-3min. between sets

Front Squat (5 x 5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5 x 3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Front Squat (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5×3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8 Cal Assault Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8 Cal Assault Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP

*Ladies only have to do 6 cals
This is much harder than it looks! Get ready to really dig deep today 🙂

Sumo Deadlift High Pulls:

https://www.youtube.com/watch?v=gh55vVlwlQg