Pick it up

Crossfit Restoration – CrossFit Weightlifting Sumo Deadlift (4 sets, 3 reps ) one set every 90 seconds for 4 sets. Keep this light and fast, 40% ish. Make this about your hips deficit deadlift (4×3) With feet propped up on 25(women) or 45lb(men) plates, perform a normal deadlift off of the floorSame as the sumo, […]

Bro

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 […]

Shells and cheese

Crossfit Restoration – CrossFit Weightlifting PSC complex (6+12+ 25) Kettlebell Deadlift Kettlebell swing Kettlebell Front rack carry10 Minute Emom Even minute: Perform one round of the complex, 6 KB SL deadlifts, 12 KB swings, 25 Meter Front rack carry Odd Minute: 4 walk outs with a knee to elbow each side Metcon Metcon (Calories) With […]

New Yorker

Crossfit Restoration – CrossFit Weightlifting Power Clean (1 power clean + 4 front squats ) one set every 2 Minutes for 5 sets, working up to a max weight Front Squat (Max effort set @ 70 percent) take any additional warm up sets if need, then perform one max effort set at 70 % stopping […]

Le Sabre

Crossfit Restoration – CrossFit Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to […]

Park Avenue

Crossfit Restoration – CrossFit Weightlifting Power Snatch (5 sets of 3,2,1) 1 set every 2 minutes each set consists of 3 snatch lift offs to knee, 2 snatch grip deadlifts, 1 Power snatch High-Hang Snatch (5×4) One set every 2 minutes, working up to a technical max set last set Keep these light and quick, […]

Crusty sock

Crossfit Restoration – CrossFit Weightlifting Clean Pull (4-4-4-4-4) Power Clean (3-3-3-3-3-3) Hang Clean (3-3-3-3-3-3) Metcon Jamaican me hungry (Time) For Time: -Farmers carry down and back with 1.5/1 in each hand – 5 strict handstand push-ups followed by 5 kipping handstand push-ups. If you only have one or the other perform 10 of that one. […]

In-grown hair

Crossfit Restoration – CrossFit Weightlifting Upright Row (8-8-8-8) use a sumo deadlift hi-pull stance. With hips already fully extended forward pull the bar up keeping the elbows above the hands and hands within shoulder width. Bent Over Row (8-8-8-8) Metcon Murken (Time) Every other minute for 15 minutes perform: 3 strict pull ups 5 strict […]

Benton

Crossfit Restoration – CrossFit Metcon Lap Ladder (AMRAP – Rounds) 6 minutes to build as many laps around the building. Run 1 lap and then complete either 10 ab mat sit ups or 5 GHD sit ups, then run 2 laps and repeat the ab sequence. Add a lap each time. Rest 2 minutes after […]

Tyrese Gibson

Crossfit Restoration – CrossFit Metcon Metcon (Time) 6 Rounds For Time 12 Hang Power Clean 95/65 400m Lap 24 Wall Balls 20/14 20 Front Rack Step-ups 95/65 on 20in Box 12 Burpees36 Minute time-cap