Crossfit Restoration – CrossFit
Weightlifting
Push Press (4×3)
Complete 4 sets, of three push press, WITH a 2 second pause in the dip of the drive of each rep
Push Jerk (4 x 2)
Complete 4 sets of 2 reps of a push jerk, WITH a 2 second pause in the catch of each rep before standing up and lowering bar down
Split Jerk (4×1)
Nothing fancy, but nothing sloppy… Avoid hitting a PR if it means it looking shitty
Shoulder Press (Work up 75 % , 1 ME set )
5 reps at 50
3 reps at 60
1 rep at 70-75%
REP OUT 75 %
Metcon
Metcon (No Measure)
12 Minute EMOM
Minute ONE: 15-20 seconds close grip push up, go to a barbell if need be
Minute Two: 30 seconds Kettlebell upright row (with Towel) **
Minute three: 40 seconds, alternating DB/KB hammer curl
For the upright row, put a towel with aKB and Grab each end. Pull high and Wide with Elbows. For each exercise the focus should NOT be the amount of reps, so don’t rush… keep tension with it should be, smooth and controlled