september 3rd

Crossfit Restoration – CrossFit Weightlifting Thruster (2,2,2,2,1) Good Mornings (5,5,5) Metcon Metcon (AMRAP – Reps) Perform tabata thrusters 95/65(20 on/10 off, 8 times). After the 8th round is perform, take a 2 minute rest. Then perform a 2 minute max calorie row. Total score= total number of thrusters+total calories

September 2nd

Crossfit Restoration – CrossFit Weightlifting Overhead Squat (10,5,10,3,10,1) stay consistent on the ten’s, increase weight on the 5,3,1 if possible Metcon Metcon (Time) 50 double unders, 21 power cleans 135/95 50 double unders 15 power clean and jerks 50 double unders 9 Bear complexes 50 double unders

September 1st

Crossfit Restoration – CrossFit Gymnastics Metcon (No Measure) perform 5 rounds of the following EMOM minute one: 4-6 strict handstand push ups(deficit if possible) Minute two 5-7 strict pull ups(add weight if possible) Minute Three: Max effort duration, squat hold(perform light sotts press if possible) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP […]

Saturday August 30th

Crossfit Restoration – CrossFit Weightlifting Paused Front Squat (Work up to a heavy set of three) only the first rep of every set is paused, approximately for 3 seconds OH: Bulgarian Split squats (5,5,5,5,5) Weight will be held overhead Metcon Metcon (Time) 50 push press for time (135/95) Every time bar is dropped, perform 20 […]


Crossfit Restoration – CrossFit Metcon Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. To learn […]


Crossfit Restoration – CrossFit   Weightlifting This is our final powerlifting prep before we retest our maxes next week. Please keep movements focused and tough but lighter than normal… These are NOT 3 rep maxes Pause Back squats (3-3-3 ) Perform back squats, with a 2-3 second pause in the bottom of each rep each […]