12/05/2017

Posted December 5, 2017 by Levi Kirk & filed under Workout of the Day.

Renewed Strength CrossFit – CrossFit

-(15/9) ring dips

-9 hspu

-7 cleans (135/95) (RX+ 165/115)

X 4
cleans- can be power or squat

(scale for hspu- strict dumbell press/hspu from box)

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)

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