Renewed Strength CrossFit – CrossFit
Power Snatch (3×3)
Deadlift (4×7)
W/ PAUSE BELOW KNEE ON ASCEND
Metcon (AMRAP – Rounds and Reps)
3 MIN AMRAP:
1,2,3…
-FRONT SQUAT (95/65)
-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)
-HSPU
(2 MIN BREAK)
Metcon (AMRAP – Rounds and Reps)
3 MIN AMRAP:
1,2,3…
-FRONT SQUAT (95/65)
-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)
-HSPU
(2 MIN BREAK)
Metcon (AMRAP – Rounds and Reps)
3 MIN AMRAP:
1,2,3…
-FRONT SQUAT (95/65)
-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)
-HSPU
(2 MIN BREAK)
Metcon (AMRAP – Rounds and Reps)
3 MIN AMRAP:
1,2,3…
-FRONT SQUAT (95/65)
-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)
-HSPU
ALL 4 ROUNDS SCORED AS SEPERATE METCONS
Metcon (No Measure)
MOBILITY:
1 MIN QUAD SMASH W/ BARBELL
1 MIN DELT SMASH W/ LACROSSEBALL
Metcon (AMRAP – Rounds and Reps)
AT HOME WORKOUT:
20 MIN AMRAP:
-5 PUSH UPS (RX+: CLAPPING PUSH UP)
-6 BURPEES
-10 MOUNTAIN CLIMBERS
-12 SIT UPS
-20 AIR SQUATS
-24 ALT. LUNGES