Renewed Strength CrossFit – CrossFit

SNATCH HIGH PULL (4 x 3)

HEAVY

Back Squat (4×4 @ 75%)

BTW SETS BAND RESISTED PUSH UP TO FAILURE

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP:

-3 POWER SNATCH (45/35)(RX+: 75/55)

-3 HANG POWER SNATCH

-3 HANG SQUAT SNATCH

-3 OVERHEAD SQUATS

-6 TTB
NO DROPS

Metcon (No Measure)

MOBILITY:

1 MIN DELT SMASH W/ LACROSSEBALL

1 MIN QUAD SMASH W/ BARBELL

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

24 MIN AMRAP

MIN 1: 10 PUSH UPS + 20 JUMPING JACKS (RX+: 30 DOUBLE UNDERS)

MIN 2: 10 BURPEES (RX+: 13)

MIN 3: 10 SQUAT JUMPS + 10 SIT UPS