Renewed Strength CrossFit – CrossFit

Power Snatch (3×3)

Front Squat (3×3 @ 75%)

AFTER SETS DB STRICT PRESS 3 CT NEGATIVES: 90% OF MAX EFFORT

Metcon (AMRAP – Reps)

10 MIN AMRAP:

2,4,6,8…

-FLAT MAT HSPU

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

-OHS
SCALE: 2 HSPU EACH ROUND

Metcon (No Measure)

MOBILITY:

1 MIN DELT SMASH W/ LACROSSEBALL

1 MIN TRICEP SMASH W/ LACROSSEBALL

10 CAT/COWS

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

10 MIN AMRAP:

2,4,6,8…

PUSH UPS

JUMPING LUNGES

BURPEES

(REST 5 MIN REPEAT)