Renewed Strength CrossFit – CrossFit

CLEAN DEADLIFT (4×2 @ 105% of SQUAT CLEAN)

SHOULDERS SHOULD STAY RIGHT OVER THE BAR WITH AN UPRIGHT TORSO THAT IS EXACTLY LIKE THE PULL PHASE OF YOUR CLEAN

Bench Press (BUILD TO A HEAVY 5)

SCORE IS HEAVIEST SET OF 5

Metcon (AMRAP – Reps)

8 MIN AMRAP:

-2,4,6,8,10…

RING PUSH UPS

-1

SQUAT CLEAN (135/95) (RX+:185/125)
RINGS ABOUT AN INCH OFF OF THE GROUND

Metcon (No Measure)

MOBILITY:

-1 MIN PEC SMASH W/ LACROSSEBALL

-1 MIN BARBELL QUAD SMASH

Metcon (AMRAP – Reps)

AT HOME WORKOUT:

STRENGTH:

3 SETS OF MAX REP UNBROKEN PUSH UPS W/ 1 MIN REST IN BETWEEN

(REST 5 MIN)

8 MIN AMRAP:

-2,4,6,8…

PUSH UPS

-15 AIR SQUATS
ADD THE TOTAL OF THE THREE SETS OF PUSH UPS, THAT OCCUR UNBROKEN, TO THE TOTAL OF THE REPS FROM THE AMRAP