Friday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

4 rounds or 10min

15cal AAB

10 wall balls

10 wall ball thrusters

Strength

4 rounds

6-8 BB strict press

8 DB bent over rows

Metcon

Metcon (Time)

For Time:

21 Power Cleans (95/65)

40/30 Calorie Echo Bike

21 Power Cleans (95/65)

[Kilos = 43/29]

[On the 8:00]

For Time:

15 Power Cleans (115/85)

40/30 Calorie Echo Bike

15 Power Cleans (115/85)

[Kilos = 52/38]

[On the 16:00]

For Time:

9 Power Cleans (135/95)

40/30 Calorie Echo Bike

9 Power Cleans (135/95)

Friday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

500M row

Then 3 rounds

5 BB deadlifts

5 BB Hang cleans

5 BB Strict press

5 BB back squats

Weightlifting

Weightlifting

20min. to complete 4 Total Working Sets of:

3 Heavy Front Squats

immediately into;

2-3 Heavy Cleans or Snatches.

Rest 2-3min. Between Sets

*The 3 rep front squat is as heavy as possible without failing a rep

*Ideally the clean or snatch is a squat clean or squat snatch. I would also like the heaviest 2 reps possible instead of 3. However, if you’re feeling good on a set that you would normally do 2 and you can do it for 3, then go for it! I also have the 3 rep range there for people who want to go lighter and work on technique. Put scores below.

Front Squat (4 x 3)

Squat Clean (4 x 2)

Squat Snatch (4 x 2)

Front Squat (4×3)

Squat Clean (4×2)

Squat Snatch (4×2)

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

Get as far as possible in 18min…

10 Toes-To-Bar

20 Calories of choice

10 Toes-To-Bar

30 Shoulder To Overhead (75/55lbs.)

20 Calories of choice

10 Toes-To-Bar

400m Run

30 Shoulder To Overhead (75/55lbs.)

20 Calories of choice

10 Toes-To-Bar

50 Barbell Back Squats (75/55lbs.)

400m Run

30 Shoulder To Overhead (75/55lbs.)

20 Calories of choice

10 Toes-To-Bar
For the record, you will not finish this, so don’t worry. Just get as far as you can! If you want to beef it up a little you can 95lbs. for Men and 65lbs. for Ladies.

The run is worth 40 reps in your score.

Thursday

CrossFit Resurgence, Resurgence Strength North – In-Person WOD

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Warm-up

3 rounds

20 band pull aparts

10 alt shoulder taps

KB bicep curls

6 alt single arm KB push press

Metcon

Metcon (AMRAP – Reps)

Metcon (AMRAP – Reps)

7 Rounds: (35min. Total)

40sec. of Rowing (Goal: 12-18 Cals)

20sec. of Rest

40sec. of DB Bench Press (Goal: 10-12 Reps)

20sec. of Rest

40sec. of Double Unders (Goal: 50 )

20sec. of Rest

40sec. of American KB Swings (Goal 10-15 Reps)

20sec. of Rest

40sec. of Box Jumps (24/20″) (Goal: 15-20 reps)

20sec. of Rest

Some weight recommendations for the Men:

Bench Press: 50-70lbs.

Kettlebell: 53-70lbs.

Some weight recommendations for the Women:

Bench Press: 25-45lbs.

Kettlebell: 35-53lbs.

Wednesday

CrossFit Resurgence, Resurgence Strength North – Foundations

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Warm-up

4 rounds

100 single jumps ropes

10 air squats holding a #10 plate out straight

20 mountain climbers

Strength

4 rounds

6 BB bench press

12 Banded tricep pushdowns

Metcon

Metcon (Time)

PART 1: PUSH JERKS

5 sets of 3 Push Jerks

*Score = Heaviest Load

PART 2: “SQUARE UP”

4 Rounds For Time:

400 Meter Run or row

8 Shoulder to Overhead (135/95)

16 Box Jump Overs (24″/20″)