Renewed Strength CrossFit – CrossFit

Power Snatch (3×3)

Deadlift (4×7)

W/ PAUSE BELOW KNEE ON ASCEND

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

1,2,3…

-FRONT SQUAT (95/65)

-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)

-HSPU

(2 MIN BREAK)

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

1,2,3…

-FRONT SQUAT (95/65)

-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)

-HSPU

(2 MIN BREAK)

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

1,2,3…

-FRONT SQUAT (95/65)

-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)

-HSPU

(2 MIN BREAK)

Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP:

1,2,3…

-FRONT SQUAT (95/65)

-MEDBALL SQUAT CLEAN (20/14) (RX+: 25/20)

-HSPU
ALL 4 ROUNDS SCORED AS SEPERATE METCONS

Metcon (No Measure)

MOBILITY:

1 MIN QUAD SMASH W/ BARBELL

1 MIN DELT SMASH W/ LACROSSEBALL

Metcon (AMRAP – Rounds and Reps)

AT HOME WORKOUT:

20 MIN AMRAP:

-5 PUSH UPS (RX+: CLAPPING PUSH UP)

-6 BURPEES

-10 MOUNTAIN CLIMBERS

-12 SIT UPS

-20 AIR SQUATS

-24 ALT. LUNGES