Thursday September 10th

Crossfit Restoration – CrossFit … your snatch may never be the same Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance […]


Crossfit Restoration – CrossFit totally gymnastical Gymnastics take 20 mins to work on any kipping movement or technique. Chest to bar, kipping pull-ups, muscle-ups (ring or bar), butterfly pull-ups, toe-2-bar, knee-2-elbow, etc. Metcon JT forward and reverse (Time) 9-15-21-21-15-9 push ups ring dips handstand push ups

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Crossfit Restoration – CrossFit Get with your favorite partner and prepare to sin! Metcon 7 seven deadly sins tweaked (AMRAP – Rounds and Reps) with a partner complete as many rounds and reps as possible of the “Seven Deadly Sins” wod. 30 minute AMRAP of: 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 […]

Saturday , September 5th

Crossfit Restoration – CrossFit Weightlifting Front squat, clean combo (3,3,3,3,3 ) 2 front squats, 1 squat cleanEvery 2 minutes complete one set of the following 2 front squats(100-110% of 1rm Clean), 1 squat clean (90-95%) *use separate bars if need be Metcon Metcon (AMRAP – Reps) In 2 person teams Every minute on the minute […]


Crossfit Restoration – CrossFit Metcon “Christina” (AMRAP – Rounds and Reps) 20 Min Amrap 9 reps of each -pull ups -squat cleans 95/65 -KB swings 1.5/1 -Toes to bar -Push press 95/65 -Burpees RX plus may scale to 115/75 (reps should still be fairly quick)