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Results For Category: "Strength"

CrossFit Renaissance Working out

WOD: Monday, Jan. 9, 2023: Back Squat

Back Squat
Every 3:00, perform 5 back squats, building to a moderate load.
Focus is on mechanics & creating torque.

Workout:
4 Rounds for Time:
6 Dbl KB Front Squat (53/35)(35/26)
8 Alternating Front Rack Lunges
25/20 Cal. Row

What does relative intensity mean???

Intensity is relative to the individual. Well, what does that mean? It means finding the right movement/weight/distance/reps so that you get the intended stimulus for…

WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans

Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row

Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.

CrossFit Renaissance Working out

WOD: Friday, December 16, 2022: Back Squat Test Day

Strength:
Retest 1 Rep Max Back Squat
Last tested 6/27/22

Benchmark Workout
“Razor’s Edge”

AMRAP x 5 Minutes for 2 Sets:
7 thrusters (75/55)(65/45)
7 burpees over bar

Rest 3:00 and restart at the beginning on AMRAP 2.

WOD: Thursday, December 15, 2022: Power Snatch, Toes to Bar

Strength:
Touch and Go Power Snatches
3 reps Every Min on Minute for 8:00
Start Light & build to a moderate load

Metcon:
1-10 Power Snatches (95/65)(65/45)
10-1 Toes to Bar
100 M Run

WOD: November 15, 2022: Bench Press Day

CROSSFIT WOD:
Strength:
Tempo Bench Press (21×1)
5-5-5-5
Build to a Mod Heavy

1 Max Reps in :60 at a Light Moderate Load

Metcon:
15 EMOM:
12/10 Cal Bike *+1 cal each round
20 Ring Rows
:50 Max Push Press (75/55)(65/45)

CrossFit Renaissance Working out

WOD Thursday, 11/10/22: Bench Press & Toes To Bar

Strength: Bench Press
10,8,6,8,10
Start Light-Moderate and build to a moderate-heavy. After set of 6, build back up using weights you previously used.

Workout:
5 Sets of a 2:00 Clock of:
15 Toes to Bar
Remaining Time, Max Shoulder to Overhead (155/150)(115/75)
Rest :60 B/T Sets

WOD Wednesday, 11/9/22: Deadlift

Strength:
Deadstop Deadlift
3 sets of 5 reps at a Moderate Heavy Load for all working sets. 1 count pause at bottom of each deadlift.

Workout:
AMRAP 10:00
9 Deadlifts (135/95)(95/65)
6 Hang Power Cleans
200 M Run

Thursday, August 4, 2022

CROSSFIT PROGRAMMING:

Workout:
For Time:
10-9-8-7-6
Shoulder to Overhead (135/95)(95/65)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
5-4-3-2-1
Shoulder to Overhead (185/135)(135/95)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)

WOD: Wednesday, August 3, 2022

WORKOUT:

For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.