Wednesday

Crossfit RXD – Renegade Training

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A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

10 Hang Power Cleans (135/95)

7 Ring Muscle-Ups

35′ HS Walk*

*Estimate 5′ sections and follow Open standards.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets

10 Lunges w/ Twist

12Tempo Air Squat (1211)

14 Alt. Groiners

15ft Duck Walking

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

C. STRENGTH / GYMNASTICS

Front Squat (1×3)

ON A 15:00 RUNNING CLOCK…

Establish Heavy 3-Rep Front Squat

-Rest as Needed-

Establish Heavy 5-Rep Front Squat

Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Establish Heavy 3-Rep Front Squat

-Rest as Needed-

Establish Heavy 5-Rep Front Squat

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806