Crossfit Restoration – CrossFit
Weightlifting
deficit deadlift (5×2)
With feet propped up on 25 or 45lb plates, perform a normal deadlift off of the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
In ten minutes go through the tri-set as many times as possible of
-5 (heavier) deadlifts (almost in possible to do unbroken)
-7 Strict HSPU
-9 box jumps 30/24
REST 3 minutes
This should be an incredibly slower paced “AMRAP” weights should be heavy, movement of the highest relative skill if possible
Metcon (AMRAP – Rounds and Reps)
5 minute AMRAP of :
-5 deadlifts 185/135
-7 push ups
-9 box jumps 24/20
Now lets speed/lighten things up, without losing form