Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) MIN 0-3: 400 M RUN (RX+: 500 M RUN) MIN 3-5: 200 M RUN (RX+: 300 M RUN) MIN 5-6: 100 M RUN (RX+: 150 M RUN ) MIN 6-9: 400 M RUN (RX+: 500 M
Renewed Strength CrossFit – CrossFit Power Snatch (3×2 @70-75%) Back Squat (4×6 @ 70-75%) BTW SETS 90% ME PULL UPS/ C2B KIPPING Metcon (AMRAP – Rounds) DEATH BY EMOM: RX: -5 THRUSTERS (45/35) -5 JUMPING PULL UPS -5 BURPEES RX+: -7 THRUSTERS (75/55) -7 PULL
Renewed Strength CrossFit – CrossFit Metcon (Time) 2 ROUNDS FOR TIME: 21-15-9 -CAL ROW -CAL BIKE -CAL SKI * EVERY 2 MIN NOT INCLUDING 0 STOP AND DO A 20′ HS WALK (RX+: UNBROKEN 20′ HS WALK W/ A TURNAROUND CONE @ 10′)* Metcon (No
Renewed Strength CrossFit – CrossFit Metcon (Time) 12 DAYS OF CHRISTMAS: -100 M RUN -2 BALL OVER SHOULDER (100/80)(RX+: 150/100) -3 FLAT MAT HSPU -4 PULL UPS -5 JERKS (95/65)(RX+: 115/85) -6 HANG CLEAN -7 DEADLIFTS -8 BOX JUMPS -9 BURPEES -10 CAL BIKE -11
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)
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: -500 M RUN -20 SIT UPS -MAX CAL ROW, MAX CAL SKI, MAX CAL BIKE -2 MIN REST (6 ROUNDS)2 ROUNDS ON THE ROW, 2 ON THE SKI, AND 2 ON THE BIKE
Renewed Strength CrossFit – CrossFit Shoulder Press (4×5 (MOD)) Metcon (AMRAP – Reps) 12 MIN AMRAP: -X WALLBALLS (20/14 ) (RX+: 25/20) -X PULL UPS (RX+: C2B) -X HANG POWER CLEANS (95/65) (RX+: 115/85) -X PUSH PRESSACCUMULATE AS MANY REPS AS POSSIBLE STARTING WITH THE
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WOD: 30 MIN AMRAP: -10 TTB -10 BURPEES -10 SIT UPS -10 BOX JUMPS -200 M RUN (TOGETHER ) *ALT AS NEEDED* Metcon (No Measure) MOBILITY: -1 MIN COUCH STRETCH PER SIDE -1
Renewed Strength CrossFit – CrossFit Power Clean (3×5 TnG ) Metcon (No Measure) -10 BACK SQUATS @ 25% -8 PULL UPS -8 DB STR. PRESS -10 BACK SQUATS @ 35% -8 PULL UPS -8 DB STR. PRESS -10 BACK SQUATS @ 45% -8 PULL UPS
Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 40 MIN AMRAP: -200 M ROW -5 BOX JUMP OVERS (24/20)(RX+: 30/24) -200 M SKI ERG -5 BOX JUMP OVERS -200 M RUN -5 BOX JUMP OVERS Metcon (No Measure) MOBILITY: 1 MIN CALF
A Kilo website. All rights reserved
