Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

30 single unders

EB thrusters

Box step ups

20 sec plank

Strength

Superset the 2 movements below.

– Rest 2-3min. between sets

Push Jerk

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

Weighted Pull-ups (5×5)

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

Metcon

Metcon (Time)

Metcon (Time)

3 Rounds For Time:

30 Wall Balls (20/14lbs.)

30 Box Jumps (20″)

30 Barbell Push Press (75/55lbs.)
This is going to be the fastest metcon we’ve done in a while. Hit it HARD and let’s see some fast times on the board 🙂

Accessory Work

Optional Bonus Work:

1.) 3 Sets of 12-15 DB Rear Delts

Rest 60sec. between sets.

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

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

Rest 60sec. between sets.