Renewed Strength CrossFit – CrossFit

Power Snatch 3 x 3 @ 60 %

Front Squat 4 x 4 @ 60 % (btw sets 3×5 strict pull ups scale off of difficulty ie: weighted/ banded to make 5 reps challenging)

Metcon

Metcon (AMRAP – Reps)

3 MINUTE AMRAP X 2

-100′ SLED PUSH (135/90)

-15 HANG POWER SNATCH (75/55) (RX+: 95/65)

-MAX EFFORT PULL UPS IN REMAINING TIME

(REST 3 MINUTES REPEAT)

*SCORE IS TOTAL PULL UPS*

CORE WORK

Metcon (No Measure)

:45 SEC ON

:15 SEC OFF

x3 PLANK HOLD

(RX+: 3 MINUTE UB HOLD)

Metcon (AMRAP – Rounds and Reps)

AT HOME WOD

2,4,6,8…

– SITUPS

– MOUNTAIN CLIMBERS

– PUSH UPS

– AIR SQUATS

– JUMPING JACKS

(20 MIN AMRAP)