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Components
weightlifting
Back Squat
Hang Power Clean
Metcon
Settings
Location
(All)
CrossFit Resurgence
Resurgence Strength North
Program
CrossFit Kids
Crossfit Teens
Foundations
In-Person WOD
NCCOMPETE
NCGO
NCX
Open Gym
Specialty Class
Sports and Performance - Teens
TTHS Foundations
Yoga
Zoom (Virtual WOD)
Date
Workout
Thursday - CrossFit Resurgence
Class
(All)
In-Person WOD: 7:00 AM
In-Person WOD: 8:15 AM
In-Person WOD: 9:30 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Thursday
Warm-up
7 min of work
100m row
10 KB goblet squats
10 up/downs (no pushup burpees)
Strength
weightlifting
- Superset the 2 movements below.
- Rest 2-3min. between sets
Back Squat (5x5)
Hang Power Clean (5x2)
Hit this at 80-90% effort today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.
Back Squat (5x5)
Hang Power Clean (5x2)
Metcon
Metcon (AMRAP - Reps)
Metcon (AMRAP - Reps)
4 Rounds:
1min. of Max Barbell Overhead Squats (45/35lbs.)
1min. of Max American KB Swings (53/35lb.)
1min. of Box Jumps (24/20")
1min. of Rest
This is one of the "looks really easy on paper" kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 25, 2021
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