06/04/2020

Renewed Strength CrossFit – CrossFit 3 POSITION SNATCH (4 x 3 POSITION SNATCH ) (HIGH HANG SNATCH + ABOVE KNEE HANG SNATCH+ FULL SNATCH) 4 x @ MODERATE WEIGHT Front Squat (3 x 3 @70 %) Randy (Time) For Time:… Read more »

06/03/2020

Renewed Strength CrossFit – CrossFit Metcon (No Measure) AT HOME WORKOUT: RUN 30 MINUTES FOR COMPLETION: -35 SEC EASY JOG PACE -15 SEC MODERATE PACE (1 MILE PACE) -10 SEC FAST RUN PACE (800 M PACE) **IF PACES FALL OFF… Read more »

06/02/2020

Renewed Strength CrossFit – CrossFit Squat Clean (3X3 @ 70 %) Back Squat (3X3 @ 70 % (3X 90% ME STRICT PULL UPS AFTER SETS)) Metcon (Time) SQUAT CLEAN SPEED LADDER ROUND 1 RX LADDER: 105/55 115/75 135/85 155/95 175/105… Read more »

06/01/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) (OPTION 1) 7 MIN AMRAP -2 RING MUSCLE UPS -4 PUSH JERK (135/95) -6 GHD SIT UPS 3 MIN REST Metcon (AMRAP – Rounds and Reps) (OPTION 2) 7… Read more »

05/29/2020

Renewed Strength CrossFit – CrossFit Squat Snatch (3×3 @60%) Back Squat (5×5 @ 60% (BTW SETS Max hollow hold cap :45)) Metcon (Time) METCON FOR TIME: 70 WALLBALLS (20/14) 400 M RUN 50 WALLBALLS 400 M RUN 30 WALLBALLS 400… Read more »

05/28/2020

Renewed Strength CrossFit – CrossFit Push Jerk (4×3 @ 60%) Bench Press (5×5@60% (BTW SETS COMPLETE 3×60% ME StHSPU min:4) ) Metcon (AMRAP – Reps) METCON 7 MIN AMRAP: REP SCHEME 1,1,1,2,2,2,3,3,3… HSPU (RX+: PARALLET W/ 45# + ABMAT/ 45+25#+ABMAT)… Read more »

05/27/2020

Renewed Strength CrossFit – CrossFit Metcon (AMRAP – Rounds) AEROBIC CONDITIONING: EVERY 7 MINUTES FOR 35 MINUTES CAL ROW (18/14) (RX+: 25/21) 500 M RUN (SCALE: .5 MILE BIKE) MOBILITY 5 ROUNDS: 5 WALK DOWNS 5 PASS THROUGHS W/ PVC

05/26/2020

Renewed Strength CrossFit – CrossFit Power Clean (5×3 (moderate)) Metcon (Time) 10 RFT: -2 Power Cleans (175/125)(RX+: 205/155) -25 Dubz Mobility: 2 min Double Saddle 1 min each leg Samson/Hamstring stretch

MURPH

Renewed Strength CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of… Read more »

05/22/2020

Renewed Strength CrossFit – CrossFit Metcon Metcon (Time) METCON 2 RFT 1OO M DBL KB FARMERS CARRY (53/35) (RX+: 70/53) 64 DOUBLE UNDERS 32 SITUPS (RX+:GHD) 16/12 RING DIPS 8 BALL OVER SHOULDER (100/80) (RX+: 150/100) Metcon (No Measure) 7… Read more »