Tuesday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

100 single JR’s or 50 double unders

10 DB push press

10 DB bent over rows

Strength

Today’s Programming

– Day 1 // Week 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 // WEEK 1

A.

– Superset the 2 movements below.

– Rest 2-3min. between sets

Push Jerk (5×5)

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)

For Time:

1 Devil Press 45/30lbs.

Run 200m

2 Devil Press 45/30lbs.

Run 200m

3 Devil Press 45/30lbs.

Run 200m

4 Devil Press 45/30lbs.

Run 200m

5 Devil Press 45/30lbs.

Run 200m

6 Devil Press 45/30lbs.

Run 200m

7 Devil Press 45/30lbs.

Run 200m

8 Devil Press 45/30lbs.

Run 200m

9 Devil Press 45/30lbs.

Run 200m

10 Devil Press 45/30lbs.

Run 200m
Starts off easy, but those devil presses start to get harder to hang onto as the workout progresses. Try to hang on and finish in the time cap!

TIME CAP: 18min.