11/19/2020
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 4 MINS ON 2 MINS OFF -400 M RUN (RX+: 500) -20 FT HS WALK (RX+:
Here is what we found…
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 4 MINS ON 2 MINS OFF -400 M RUN (RX+: 500) -20 FT HS WALK (RX+:
Renewed Strength CrossFit – CrossFit Bench Press (3×4 @ 75-80%) FOLLOWING THE BENCH PRESS 2x ME DB BENCH Metcon (Time) 10,9,8,7… -BURPEE PULL UPS -GROUND
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 23 MIN AMRAP: -100 M RUN -4 HSPU -8 AIR SQUATS -12 SIT UPS
Renewed Strength CrossFit – CrossFit Back Squat (3×5 @80%) Back Squat (2x 8-10 @65%) 3 SETS ME STRICT PULL UPS Metcon (Weight) 14 MIN EMOM:
Renewed Strength CrossFit – CrossFit Metcon (Time) 5 ROUNDS FOR TIME: -100,80,60,40,20 ALT . LUNGES -100,80,60,40,20 MEDBALL SWINGS (20/14)(RX+: 25/20) -2 BALL OVER SHOULDER (100/80)(RX+:
Renewed Strength CrossFit – CrossFit Overhead Squat (3×3 (MOD-HEAVY) (FROM THE FLOOR)) Deadlift (3×5 (MOD-HEAVY)) BTW SETS x8 STRICT PRESS W/ PAUSE HALFWAY UP Metcon
Renewed Strength CrossFit – CrossFit Metcon (Time) IN 10 MINUTES: -700 M RUN (SCALE 500) -500 M ROW -10 BURPEE PULL UPS (RX+: RING MUPS)
Renewed Strength CrossFit – CrossFit 3 POSITION CLEAN (4 SETS TO A HEAVY) UNBROKEN SQUAT CLEAN FROM THE HIGH HANG, THEN THE HANG JUST ABOVE
Renewed Strength CrossFit – CrossFit Metcon (Time) PARTNER WOD: -1 K ROW -3 MILE BIKE -5 K RUN (200 M SEGMENTS 25 TOTAL) -3 MILE
Renewed Strength CrossFit – CrossFit Metcon (Weight) 4 SETS BUILDING IN WEIGHT: 2 SQUAT CLEANS TNG + 3 FRONT SQUAT Metcon (AMRAP – Reps) MAX
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