The Architecture

Crossfit Restoration – CrossFit Weightlifting Power Clean (9×3 (5-10 Close grip push-ups)) Every two minutes for 9 rounds complete 3 power cleans (at approximately 75%) and 5-10 close grip/Diamond grip push ups Deadlift (3×10) 3 sets of 10 reps @ approximately 70% of 1rm, last set is for max reps Metcon (Time) 3 rounds: 30 […]

” an absolutely awful exercise to do”

Crossfit Restoration, True.focus – CrossFit https://www.youtube.com/watch?v=S_p347Y8mWk Weightlifting Slayer squats (front squat) (3×15 @ approximately 40% of 1rm) 15 reps, one rep every 5 seconds… resting in the bottom, not the top. Use kettle or DB as sets get tougher Metcon Metcon (Time) “B-1” 3 rounds for time -500 meter row -21 KB swings 1.5/1 -15 […]

Pulled pork

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Snatch (9×3(+5-10 one arm rows) ) Every two minutes, complete 3 power snatch @ approximately 70% of your 1 rep… weights should be heavier than last weeks. After the third rep of power snatch complete 5-10 one arm band rows off of rig or one arm kettlebell rows […]

Guess what day it is…

Crossfit Restoration, True.focus – CrossFit Weightlifting Back Squat (10, 10+) @70%.. second set is for max reps Shoulder Press (3×3, @ 60,70 and 80%) third set is for Max reps Metcon (AMRAP – Reps) 11 Min AMRAP – 1 x Squat Snatch 165/115 – 5 x Burpees – 2 x Squat Snatch – 5 x […]

Two fer Tuesday

Crossfit Restoration, True.focus – CrossFit Metcon (No Measure) 16 minute EMOM ODD: as many CLEAN pull ups as possible EVEN: as many CLEAN handstand push ups as possible Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 25x ring rows 25x double unders 25x push ups

Unless you got power….

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Clean (9×3) Every 90 seconds, complete three reps of a power clean.. once again weights should be heavier than last week, Approximately 70% Metcon Metcon (Time) 10 rounds: 5 Front Squats 205/125 10 box jumps 30/24Take the front squat from the rack, challenge yourself go heavy. Rx + […]

The Big CLEAN

Crossfit Restoration, True.focus – CrossFit Weightlifting Big Clean Complex (1×12, 1×12,1×12,1×12) Work up to a heavy weight on the Big Clean Complex… performing at least 4 sets, but no more than 6.For those that don’t know what the big clean is .. you’ll just have to come and find out won’t you… or check google […]

Collin

Crossfit Restoration, True.focus – CrossFit Metcon Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click here

Jersday December 10th

Crossfit Restoration, True.focus – CrossFit Weightlifting Snatch (12×3) Every minute on the minute for 12 minutes complete -2 power Snatch, 1 Full Squat Snatch -Sets should be heavier than last week’s Snatch, or about 65% Back Squat (5,5,5+) sets should be at 55%, 65%, and 75% respectively… last set is performed for max reps Metcon […]