01/31/2017

Posted January 31, 2017 by Levi Kirk & filed under Workout of the Day.

Renewed Strength CrossFit, Renewed Strength CrossFit – CrossFit

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
scale is 5 pullups/ 7 jumping pullups

4 SETS: (2 DROP SNATCHES + 3 OHS)
BTW SETS x8 PULL UPS W/ 3 CT DOWN

EVERY 2:30 FOR 4 ROUNDS

– 5 BACK SQUATS @ 75%

6 MIN AMRAP:

-3 CLUSTERS (75/55)(RX+: 95/65)

-6 BAR FACING BURPEES

-9 PULL UPS

MOBILITY:

-1 MIN QUAD ROLL

-1 MIN DOUBLE SADDLE STRETCH

AT HOME WORKOUT:

21 MIN EMOM:

MIN 1: 20 AIR SQUATS (RX+: 25 AIR SQUATS)

MIN 2: 10 BURPEES + 7 SIT UPS

MIN 3: 150 M RUN (RX+: 200 M RUN)

Posted in Workout of the Day | Comments Off