Sam

Crossfit Restoration – CrossFit Metcon Metcon (Time) 4 rounds for time 500 meter row 50 Double unders 400 meter run30 Minute time cap Metcon (Time) 10,9,8,7,6,5,4,3,2,1 GHD or weighted ab mat sit ups In between each set, 25 meter front rack carry 53/35

George

Crossfit Restoration – CrossFit Weightlifting Bulgarian Split squats (4 sets of 6 reps each leg ) these will be performed with a kettlebell held on the opposite side of the leg that is in front. After the first set is performed on each leg, take a one minute rest and move on to the landmine […]

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 […]