Wods
Crossfit Restoration – CrossFit Skill/Movement Handstand Push-up Practice 15-20 Minutes – Floor Hip Pops – Wall Hip Pops – Handstand and Lower into Bottom position (hips pulled under+knees to chest) – Wall Facing Kips –> Start Push-ups Position with…
Crossfit Restoration – CrossFit Metcon 1776 (Time) In Teams of 3, complete 1776 reps using any combination of the following movements. No more that 200 reps of any one individual movement. KB Swings 53/35 Pull-Ups Box Jumps Air Squats Push-Ups…
Crossfit Restoration – CrossFit Weightlifting Back Squat (8×4) Take 10 Minutes to warm-up to 65% 16 Minute EMOM Minute 1: 12 Burpees Minute 2: 4 Back Squats starting at 65% (add weight every two sets) Metcon Metcon (Time) 21-15-9 Deadlifts…
Crossfit Restoration – CrossFit Weightlifting Snatch (1,2, 3,2,1×5 . Start really light and Gingerly add) 1 Power Snatch 2 Behind the neck push press 3 OH squats 2 snatch balance 1 Squat snatch Metcon Metcon (Time) For time with a…
Crossfit Restoration – CrossFit Weightlifting Clean Pull (3 x 5) Working sets begin at 70%, 80%, 90% of 1RM Keep bar close and finish with full hip extension and shoulder shrug FRIENDS!!!!! Work on 3 x 5 Deadlifts Keeping core…
True.focus – coach kory Metcon 6 rounds 10 Single leg split squat 15 Squat hop 10 Burpee broad jump 15 Med ball slams :30 Pike hold or hspu hold Sled hi and low
Crossfit Restoration – CrossFit Weightlifting deficit deadlift (6 x 4) With feet propped up on 25(women) or 45lb(men) plates, perform a normal deadlift off of the floor, work up to a heavy singleWe are NOT working to a heavy Single…
