Renewed Strength CrossFit – CrossFit
3 POSITION CLEAN (4 SETS TO A HEAVY)
UNBROKEN SQUAT CLEAN FROM THE HIGH HANG, THEN THE HANG JUST ABOVE THE KNEE, THEN FROM THE FLOOR
Back Squat (4×4 @ 80%)
BTW SETS x 10 STRICT PULL UP W/ A PAUSE AT HALF WAY UP
Metcon (Time)
FOR TIME:
30 ALT. CLEAN AND JERKS (35/20)(RX+: 50/35)
30/21 CAL BIKE
Metcon (No Measure)
MOBILITY:
1 MIN QUAD SMASH W/ BARBELL
1 MIN DOUBLE SADDLE QUAD STRETCH
Metcon (AMRAP – Reps)
AT HOME WORKOUT:
TABATA AIR SQUATS
REST 1 MINUTE
TABATA BURPEES
REST 1 MINUTE
TABATA LUNGES
REST 1 MINUTE
TABATA SIT UPS
SCORE IS TOTAL REPS
TABATA IS 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF. THE WORKOUT SHOULD BE A TOTAL OF 20 MINUTES WITH 3 MINUTES OF REST