Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Extended Warm-up

2 rounds:

200m run

10 PVC passes

10 Russian baby makers

then 2 rounds with empty barbell:\

5 clean grip deadlift

5 clean high pulls

5 muscle clean

5 hang power clean

5 front squat

Strength

Power Clean (6*5)

Skill practice.

Then build up to a moderate weight.

EMOM 5:

each minute 5 power cleans for 6 minutes

Metcon

Metcon (Time)

10 push press

8 back rack lunge steps each leg

200m run

15 push press

8 back rack lunge steps each leg

200m run

20 push press

8 back rack lunge steps each leg

200m run

25 push press

8 back rack lunge steps each leg

200m run

Cap: 15 min

Use empty or light barbell! Lunges can be done with dumbbells, too, or without any weight if needed!