Levi Kirk

11/07/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 min EMOM -odd mins 1 squat snatch (70%) + 3 OHS -even mins 8 pullups (RX+ 10)

11/02/2017

Renewed Strength CrossFit – CrossFit Bench Press (5X5 – work to a heavy set of 5) Metcon (Time) -(5/4) strict pullups (RX+7/6) – 10 push jerk (115/85) X 5 -buy out 100 double unders

11/01/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 20 cal row – 10 ttb – 10 box jump overs (24/20) – 10 KBS (53/35) (RX +70/53) – 20 cal bike – 10 ttb – 10 box… Read more »

10/30/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) (buy in 400 meter run) 50,40,30,20,10 -wallballs (20/14) (RX+25/20) – alt dumbell snatch (35/20) (RX+50/35) (buy out 400 meter run)*do not drop dumbells from overhead*

10/27/2017

Renewed Strength CrossFit – CrossFit Metcon (Time) -100 situps – 1 rope climb -50 dumbell lunge (front rack) (35/20) (RX+50/35) – 3 rope climbs – 50 dumbell lunge (overhead) – 1 rope climb – 100 situps

10/26/2017

Renewed Strength CrossFit – CrossFit 2 Cleans + 1 Jerk (1,1,1,1,1 (80%)) Metcon (AMRAP – Reps) -500 meter row – max clean & jerk (135/95) (RX+155/115) (4 min amrap)

10/25/2017

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) – 5 hspu – 10 air squats – 15 double unders (20 min amrap)