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
Ron Weasley
Crossfit Restoration – CrossFit Gymnastics Kipping mechanics (No Measure) Work on all things with a kip; pull- ups, muscle-ups (ring and bar), toe 2 bar, knee 2 elbow, hspu, ring dip, etc.Use 15 Minutes to improve kipping mechanics for Bar/Ring movements Weightlifting Hang Power Snatch (2,2,2,2,2….) 15 Minutes to work on Complex 1 Hang Power […]
Pocahontas
Crossfit Restoration – CrossFit Weightlifting 5 minutes to warm up to thruster weight from last week (~70% of 3 RM) Thruster (14 min EMOM) Minute 1: 30 double unders Minute 2: 6 Thrusters at weight from last week Repeat 7 times total Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP – 30 box […]
Tom is such a Brady
True.focus – coach brad Metcon (No Measure) 12 min 15 kb swings russian 5 scap pullups 5 scap pushup 10/side grasshoppers Metcon (No Measure) 12 see saw kb presses 6/side -bottoms up Kb carries down and back -heavy sled push down and back 25 min
Thriller Thursday
Crossfit Restoration – CrossFit Warm-up Warm-up (No Measure) 10 Minutes of Shoulder Mobility Weightlifting Push Jerk (2-2-2-2-2-2) 12 minutes to work up to heavy 2 rep Push Jerk for the day Split Jerk (2-2-2-2-2-2) 12 minutes to work up to heavy 2 rep Split Jerk for the day
Wobble Wednesday
Crossfit Restoration – CrossFit Weightlifting High-Hang Snatch (3 x 4) Warm up with 3 sets of High Hang Power Clean + Hang Power Snatch TWICE Through Keep Weight light and dynamic Power Snatch (2-2-2-2-2-2-2-2) Take 15 Minutes to work up to a heavy 2 rep Power Snatch for the day
“I’m just like everybody else. I have two arms, two legs and four-thousand hits.” – Pete Rose
Crossfit Restoration – CrossFit Warm-up Warm-up (No Measure) 3 rounds 10 pushups 15 wall balls 20 PVC pass throughs Weightlifting Snatch Grip Deadlift (3-3-3-3-3) 10 min time cap build to a heavy 3 rep deadlift only use hook grip and take 6 seconds on the decent to the ground no drops. Weightlifting Snatch (1-1-1-1-1) 10 […]
DAY OFF
Crossfit Restoration, True.focus – CrossFit Weightlifting Shoulder Press (10,5.4.3.2.1) Work up to a heavy single rep. In between each set, perform a 50 meter farmers carry (heavier the better) Metcon Metcon (AMRAP – Reps) 20 Minute EMOM Minute one : Shoulder press, 60% of A, 15 seconds for max reps Minute two: 30 seconds of […]
Mary Reckinfools
Crossfit Restoration – CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Metcon Metcon (No Measure) Couch stretch 5 minutes […]