THE

"Workout of the Day"

WOD

RENEGADE TRAINING - CROSSFIT SHADYSIDE

TODAY’S WOD

10/26/2020
Warm-up
Warm-up
Snatch Technique Warm-up
2-3 Sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from below knee x 3 reps
Muscle Snatch x 3 reps
Overhead Squat x 3 reps
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power snatch x 3 reps
Snatch from below knee x 3 reps
Weightlifting
Snatch (Weight)
11:00 EMOM
Hang snatch from hip
Sets 1-2: 2 reps @65%
Sets 3-4: 2 reps @70%
Sets 5-8: 1 rep @75%
Sets 9-11: 1 rep @80%
Metcon
Metcon (Time)
5 rounds for time
12 power snatch (95/65)
9 strict hspu

RT GROUP CLASS

The class will be led by a certified coach that will take you through a warm-up, skill work, and a WOD. Our coaches will supply all instructions and be available to make sure you’re performing movements safely and efficiently. You will practice the skills below to become the best athlete you can be.

  • Olympic Lifting
  • Gymnastics Movements
  • Bodyweight Movements
  • Endurance Training
  • Mobility Work

RT GROUP CLASS

The class will be led by a certified coach that will take you through a warm-up, skill work, and a WOD. Our coaches will supply all instructions and be available to make sure you’re performing movements safely and efficiently. You will practice the skills below to become the best athlete you can be.

  • Olympic Lifting
  • Gymnastics Movements
  • Bodyweight Movements
  • Endurance Training
  • Mobility Work