Crossfit Restoration, True.focus – CrossFit
Weightlifting
Power Clean (10×1, Every thirty seconds for 5 minutes)
Be consistent on the weight, shout for 80-85% ish
Push Jerk (10×1, Every thirty seconds for 5 minutes)
do not Split
Power clean, power jerk(push) (1,1,1,1,1)
spend exactly 5 minutes working up to a heavy single (3-5 attempts)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
-5 barbell good mornings 115/75
-10 Barbell lunge steps (on back)
-15 push ups