Renewed Strength CrossFit – CrossFit

Power Clean (4×3 @ 75% )

Front Squat (3×3 @ 80%)

Metcon (AMRAP – Rounds)

E3MOM:

3 ROUNDS

-10 WALL BALLS (20/24)(RX+: 25/20)

-8 DEADLIFT (75/55)(RX+: 95/65)

-6 HANG CLEAN

-4 SHOULDER TO OVERHEAD

x 6 (3 MIN INTERVALS (18 MIN WORK))
EVERY 3 MINUTES, FOR 18 MINUTES, COMPLETE 3 ROUNDS OF THE ABOVE WORKOUT (MAX SCORE IS 18 ROUNDS). ONCE THE 3 ROUNDS ARE COMPLETE REST THE REMAINDER OF THE 3 MINUTE INTERVAL UNTIL THE NEXT INTERVAL BEGINS. IF YOU FAIL TO COMPLETE ALL 3 ROUNDS IN THE GIVEN TIME THE GOAL IS TO COMPLETE ONLY 2 ROUNDS WITHIN THE 3 MINUTE INTERVAL (YOU CAN NOT REATTEMPT TO DO 3 IN ANY OF THE FOLLOWING INTERVALS, ONCE YOU FALL TO TWO THAT IS ALL YOU CAN DO IN THE REMAINING). EVERYONE WILL WORK FOR 6 INTERVALS (18 MINUTES).

Metcon (No Measure)

MOBILITY:

1 MIN GRIP SMASH W/ BARBELL

1 MIN UPPERBACK LACROSSEBALL WORK (RHOMBOID)

Metcon (AMRAP – Rounds)

AT HOME WORKOUT:

E3MOM:

3 ROUNDS

-10 AIR SQUATS

-10 ALT LUNGES (RX+: 16 ALT LUNGES)

-5 BURPEES (RX+: 8 BURPEES)

x6 (18 MINUTES)
EVERY 3 MINUTES COMPLETE 3 ROUNDS OF THE ABOVE WORK. REST THE REMAINDER OF THE INTERVAL AFTER COMPLETING THE WORK. IF YOU FALL OFF OF BEING ABLE TO COMPLETE THE 3 ROUNDS, THEN TAKE IT DOWN TO 2 ROUNDS AND STAY THERE FOR THE REMAINING INTERVALS.