Renewed Strength CrossFit – CrossFit
Power Clean (4×2 BUILDING IN WEIGHT)
Front Squat (4×2 (83-85%))
IN BETWEEN SETS DO 5 STRICT PULL UPS RIGHT INTO A 80% ME SET OF KIPPING PULL UPS, WITHOUT COMING OFF OF THE BAR.
Metcon (AMRAP – Rounds and Reps)
5 MIN AMRAP:
-9 WALL BALLS (20/14)(RX+: 25/20)
-9 BURPEES
-9 POWER SNATCH (45/35)(RX+: 75/55)
REST 5 MINUTES
Metcon (AMRAP – Rounds and Reps)
5 MIN AMRAP:
-9 WALL BALLS (20/14)(RX+: 25/20)
-9 BURPEES
-9 POWER SNATCH (45/35)(RX+: 75/55)
Metcon (No Measure)
MOBILITY:
1 MIN MANUAL FOREARM STRETCH
1 MIN QUAD SMASH W/ BARBELL
Metcon (AMRAP – Rounds and Reps)
AT HOME WORKOUT:
7 MIN AMRAP:
-16 ALT LUNGE JUMPS
-8 BURPEES
-8 PUSH UPS
*REST 5 MIN *
REPEAT
(FOR COMPLETION: ACCUMULATE 4 MIN OF A PLANK HOLD, AND RUN 100 M NEAR A 90-100% EFFORT)
SCORE IS THE TOTAL NUMBER OF ROUNDS AND REPS IN THE TWO 7 MINUTE AMRAPS.