Saturday November 14th

Crossfit Restoration, True.Focus – CrossFit Weightlifting Shoulder Press (5×3) Single leg SLDL (5×5 (each leg)) Single leg, straight leg, deadliftFocus on controlled decent, with weights touching the ground but not resting Metcon Metcon (Time) For time complete the following -5 muscle ups/10 chest to bars pull ups -5 wall walks/10 walk outs with a push […]

11/13/2015

Crossfit Restoration, True.Focus – CrossFit Metcon Metcon (AMRAP – Reps) 6 min row for calories 5 min burpee boxjump overs @24\20 4 min shuttle sprints (down and back=1 rep) 3 min 1 arm kb clean alternating sides @53\35 2 min double unders 1 min thrusters @135

Yo Rumsfield!!

Crossfit Restoration – CrossFit High-Hang Snatch (1-1-1-1-1) at the pockets dip, get a aggressive pull and get under the bar quickly, don’t sacrifice form for load High-Hang Clean (1-1-1-1-1) high hang squat clean, same concept as snatch , bar speed!! Metcon (Time) 100 total lunge steps holding kettlebells 1.5/1 every minute on the minute do […]

Duke Nukem

True.Focus – CrossFit Metcon Metcon (AMRAP – Reps) With a running clock complete the following for total reps. -6 Minute Row for calories -5 minutes Burpee Box jump overs 24/20 (scale to step up if needed) -4 Minutes Shuttle sprint(down and back = one rep) -3 minutes Single arm kettlebell clean(alternating sides) -2 minutes double […]

need for speed

Crossfit Restoration – CrossFit Behind The Neck Jerk (2-2-2-2-2) increase weight each set work to a heavy 2 reps Push Press (5-5-5-5-5) dynamic effort , warm up with a few set and do all 5 working sets at 70-80% of 1rm Metcon (Time) 4 rounds : row 250 5 front squats 165/105 10 bar facing […]