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11/05/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 30 MIN AMRAP: -200 M RUN -10 ALT. DB SNATCH (35/20) (RX+50/35) -200 M

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11/04/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) 4X SUPERSET: -CLOSE GRIP BENCH x12 -MAX REP DB STRICT PRESS TO FAILURE -REST 1 MINUTE 4X

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11/03/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) 4 ROUNDS FOR TIME: -400 M RUN -40 DUBS -40,30,20,10 WALLBALLS (20/14)(RX+: 25/20) -40,30,20,10 SIT UPS W/ BALL

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11/02/2020

Renewed Strength CrossFit – CrossFit POWER SNATCH (3×2) HEAVY Back Squat (4×6 (75%)) 15 PULL UPS BETWEEN SETS (BAND AS NECESSARY) Metcon (AMRAP – Rounds

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10/30/2020

Renewed Strength CrossFit – CrossFit Metcon (Time) 6 ROUNDS FOR TIME: -300 M ROW -30′ HS WALK (RX+: 10′ SECTIONS) -3 DEVIL PRESS(35/20)(RX+: 50/35) -(15-12-9

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10/29/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 30 MINUTES: EVERY 6 MINUTES – RUN 400 M (RX+: 500) -4 DBALL OVER SHOULDER 100/80

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10/28/2020

Renewed Strength CrossFit – CrossFit strict press (4×4 (MOD-HEAVY)) work up to a heavy 5 ROMANIAN DEADLIFT (4×6 (MOD-HEAVY)) @ MODERATE WEIGHTBTW SETS 80-90% ME

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10/27/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) 28 MIN EMOM: MIN 1- CAL BIKE (10/7)(RX+: 12/9) MIN 2- BALL SLAMS (15 REPS, 15/10

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10/26/2020

Renewed Strength CrossFit – CrossFit DROP SNATCH (4×2 (MOD-HEAVY)) Back Squat (3×3 @ 80%) BTW SETS ME RING ROWS 80-90% Metcon (AMRAP – Rounds and

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10/23/2020

Renewed Strength CrossFit – CrossFit Squat Clean (4×2 (MOD-HEAVY)) Front Squat (4×3 @ 70-75%) Metcon (Time) FOR TIME: 1 MILE BIKE 10 BALL OVER SHOULDER

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