Crossfit Restoration – CrossFit
Weightlifting
Back Squat (5 Sec Descent) (3 sets of 3 reps, 50-60% )
Pause Back squats (3 sets, 3 reps, 60-70% )
Perform back squats, with a 2-3 second pause in the bottom of each rep
Back Squat (3 sets, 3 reps, 75%, 80%,85-90+%)
do not go for a max on the last set, however it should be by far the toughest set of the morning.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute Partner AMRAP
5 Power cleans 135/95
10 Mountain climbers each leg
15 thrusters 45/25
* for the first 10 minute, alternate movement
** for minutes 10-20, alternate FULL ROUNDS. If you are in the middle of a round, which ever partner is working will finish that full round