08/24/2017
Levi Kirk
August 24, 2017
Renewed Strength CrossFit – CrossFit Metcon (Time) 21-15-9 KBS (53/35) (RX+ 70/53) wallballs (20/14) (RX+ 30/20) ttb GHD Situps (5X15) w/ 20/14 lbs medball (scale
Here is what we found…
Renewed Strength CrossFit – CrossFit Metcon (Time) 21-15-9 KBS (53/35) (RX+ 70/53) wallballs (20/14) (RX+ 30/20) ttb GHD Situps (5X15) w/ 20/14 lbs medball (scale
Renewed Strength CrossFit – CrossFit Clean and Jerk (5X1 60%) Clean and Jerk (3X2 65%) Clean and Jerk (3X2 75%) Clean and Jerk (2X1 85%)
Renewed Strength CrossFit – CrossFit Metcon (Time) – 40 hspu flat mat (RX+ hspu) – 40 deadlifts (225/155) – 40 cal row – 40 bar
The standards for the intermediate and RX divisions – 2017 West Texas Massacre CrossFit competition. Keep in mind there could be other body weight movements
Renewed Strength CrossFit – CrossFit Metcon (Time) – 500 meter run – 10 OHS (135/95) – 10 C2B pullups + 10 ring dips (RX+ 10
Renewed Strength CrossFit – CrossFit Push Press (5X5 75%) Ring Dips (5X5) strict/ or weighted Bench Press (5X5 80%) 1000m Row (Time) Max Effort 1000m
Renewed Strength CrossFit – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon (AMRAP – Reps) – max hspu (1 min) – 1 min
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) -100 meter run – 5 hang squat snatch (95/65) -25 double unders (20 min
Renewed Strength CrossFit – CrossFit Metcon (Weight) (18 min EMOM) odd mins 80% 1 squat clean & jerk even mins 1 deadlift + 1 squat
Renewed Strength CrossFit – CrossFit Metcon (Time) -20 cal row -15 pullups -10 powercleans (135/95) -5 bar facing burpees (X3) Pull-ups (5X5) strict/weighted GHD Situps
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