Renewed Strength CrossFit – CrossFit
Power Snatch (3×3 @ 70 %)
Front Squat (4×4 @ 70%)
Btw sets 3×8 Pull ups w/ 3 second descend (scale: use light band)
Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP:
-1 POWER SNATCH (115/75)(RX+: 135/95)
-2 OVERHEAD SQUAT
-3 BAR FACING BURPEE
-4 PULL UPS (RX+: CHEST TO BAR)
(REST 2 MINUTES)
Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP:
-1 POWER SNATCH (115/75)(RX+: 135/95)
-2 OVERHEAD SQUAT
-3 BAR FACING BURPEE
-4 PULL UPS (RX+: CHEST TO BAR)
Metcon (No Measure)
MOBILITY:
– 1 MIN EACH TRICEP ROLL W/ LACROSSEBALL
– 1 MIN EACH QUAD HEAD LACROSSEBALL SMASH
Metcon (AMRAP – Rounds and Reps)
AT HOME WORKOUT:
10 MIN AMRAP:
– 1 BURPEE JUMP W/ KNEE TUCK
-2 AIR SQUATS W/ JUMP
-3 PUSH UP (RX+: CLAPPING PUSH UP)
*REST 2 MINUTES AND REPEAT*
SCORE IS THE TOTAL OF THE TWO 10 MIN AMRAPS