Renewed Strength CrossFit – CrossFit

2 SQUAT CLEAN + 3 FRONT SQUATS (4 COMPLEXES )

2 SQUAT CLEAN + 3 FRONT SQUAT
SAME WEIGHT

3 PUSH PRESS + 3 PUSH JERK (4 COMPLEXES)

3 PUSH PRESS + 3 PUSH JERK
(SAME WEIGHT FOR ALL SETS) BETWEEN SETS 80-90% ME DB BENCH

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

-4 DEADLIFTS (95/65) (RX+: 115/75)

-3 HANG CLEANS

-2 JERKS

*EVERY 2 ROUNDS 5 HSPU*

Metcon (No Measure)

MOBILITY:

1 MIN BARBELL FOREARM SMASH

1 MIN LOWER BACK ROLL ON ROLLER

Metcon (Time)

AT HOME WORKOUT:

10 ROUNDS FOR TIME:

-20 JUMPING LUNGES

-20 MOUNTAIN CLIMBERS

*EVERY 2 MINUTES STOP AND DO 10 PUSH UPS (RX+: 10 HSPU)