Levi Kirk

05/03/2018

Renewed Strength CrossFit – CrossFit squat clean + hang squat clean 75% 3X1 squat clean + hang squat clean 85% 3X1 Metcon (Time) – 600 meter row – 9 hang cleans (165/115) – 15 bar facing burpees – 21 deadlifts… Read more »

05/02/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 400 meter run (scale 200 meters) -10 wallballs (20/14)(RX+25/20) -10 box jumps (24/20) – 1 rope climb (scale 10 ring rows) (6 rounds for time)

04/30/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) (24 min EMOM) – min 1 (15 burpees) (scale-10 burpees) -min 2 max squat snatch (135/95) (RX+165/115) (scale 95/65 power snatch) -min 3 breakscore= total snatch complete if you don’t finish… Read more »

04/27/2018

Renewed Strength CrossFit – CrossFit squat clean complex 5 sets 2 squat cleans plus 1 jerk 85% Metcon (Time) 21-15-9 thrusters (95/65) (RX+115/85) row

04/26/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) (1000 meter run buy in) -1 rope climb – 10 box jumps (24/20) – 20 alt. dumbell snatch (50/35) X 5 Shoulder Press (3X10 70% )

04/25/2018

Renewed Strength CrossFit – CrossFit Metcon (Weight) (5 rounds for time) – 3 deadlifts (85%) – 10 dumbell hangclean (50/35) – 100 ft sled push (135/95) 3-4 min breakscore = deadlift weight sled- 3 plates/2 plates Metcon (Calories) bike intervals… Read more »

04/24/2018

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -150 meter run – 5 hspu (RX+ strict hspu flat mat) – 3 pullups + 3 ring dips (RX+ 3 ring muscle ups) (18 min amrap)run= 2 reps

04/23/2018

Renewed Strength CrossFit – CrossFit Back Squat (3X5 70%) Back Squat (3X3 85%) Metcon (AMRAP – Reps) 4 min AMRAP (buy in 100 double unders) (RX+150) max squat snatch with remainder of time (135/95) 3 min breakscore= squat snatch reps… Read more »

04/20/2018

Renewed Strength CrossFit – CrossFit Metcon (Time) – 1 rope climb – 10 cal bike – 2 bar muscle ups -10 cal row – 3 ring muscle ups – 10 box jumps (30/24) X6scale for rope climb- 12 ring rows… Read more »

04/19/2018

Renewed Strength CrossFit – CrossFit Front Squat (2X10 60%) Front Squat (2X7 70%) Metcon (AMRAP – Rounds and Reps) (12 min AMRAP) -9 ttb -6 hang snatch (95/65) -3 OHS (95/65)