Cycle 2 Test Week W1D2 STR: Find 3 RM Back Squat WOD: AMRAP 9: “Climb the Ladder” 2 Plate GTO (55/35) 10/7 Cal Row 4 Plate GTO 10/7 Cal Row 6 Plate GTO 10/7 Cal Row Etc… CO: For Time: 30/18 AB 15/12 Ring Dips 20/12 AB 12/9 RD 10/6 AB 9/6 RD
HELLO Cycle 2! Test Week W1D1 STR: CrossFit Total 2 3 Attempts for each Movement: 1 RM Clean 1 RM Bench Press 1 RM OHS WOD: 3 RFT: 8 Deadlifts (155/105) 25 D/Us 8 PC (155/105) 25 D/Us 8 PJ (155/105) 25 D/Us TC: 15 min CO: 100yd Sprint Rest 5:00 200yd Shuttle Sprint (100yd […]
TEAM WOD: Teams of 2 Part 1: 10min to find 3 RM Deadlift * Rest 2 min Part 2: For Time: 100 Wall Balls (20/14) 80 Burpee Pull-ups 60 DB Snatch (50/35) 40 HSPU 20 Burpee Box Jumps Overs (30/24) * Split reps between partner.
ReTest W1D5 STR: 2016 Regionals Snatch Pyramid: 10 Squat Snatch (135/95) 8 Squat Snatch (155/105) 6 Squat Snatch (185/115) 4 Squat Snatch (205/135) 2 Squat Snatch (225/155) 11 Minute Cap WOD: AMRAP 7: 15 Chest to Bar (in Sets of 5) 100m Run CO: 2K Run 5K AB 2K Row
ReTest W1D4 SKILL: 4 Sets: 1 Bar Walk (there and back) :30 Wall Facing Handstand Hold Rest as needed. WOD: “Hansen” 5 RFT: 30 KBS (2/1.5) 30 Burpees 30 GHD Sit-ups
ReTest W1D3 STR: Strict Press WOD: AMRAP 15: 10 Alternating Back Rack Lunges (95/65) 10 Pull-ups 250/200m Row CO: FT: 1 Mile Run
ReTest W1D2 STR: OHS WOD:Clean WU x2 Then, “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips CO: FT: 100 Cal AB
ReTest W1D1 STR: 15 min to find: 1 RM Back Squat WOD: 4 RFT: 5 Front Squats (185/115) 1 Gasser (Sprint 100m out and back) 5 Power Cleans Rest :90 *Scores are fastest and slowest time. NOTES: The Barbell should be unbroken and the Gasser should not be a jog. If unbroken is not doable, […]
Renatus Athletes: We are closed today. We are heading to a fundraiser competition in Beaumont. If you’re interested in competing with friends and having a great time then text Josh. It’s not too late! 951-285-7966
Cycle 1 W6D5 STR: Cleans WOD: 3 Rounds: AMRAP 5: 20/12 Cal Row 10 Squat Cleans (155/105) * Max Calorie Row for remaining time. CO: 4 Rounds: 20 Double KB Sumo Deadlifts (2/1.5) Rest as needed.
