HUUUUUMP DAY

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP -5 strict pullups (do on peg board) -10 Chest to bar pull ups -15 knees to elbows -5 HSPUs(strict) -10 Ring Dips(strict) -15 push ups(add weight)(RX Plus) 3 minute rest after 13th minute Metcon Metcon (AMRAP – Rounds and Reps) […]

Tuesday December 8th

Crossfit Restoration, True.focus – CrossFit Weightlifting Front Squat (1,1,2,2,3,3) Start by working up to about 90-95%% for the singles.. try an maintain a good chunk of weight on the twos and threes Metcon Metcon (Time) Complete 5 rounds for time of the following -3 thrusters 155/95 -6 front squats 155/95 -9 burpee -12 pull ups

A case of the mondays

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Clean (12×3) Every minute on the minute complete 2 power cleans and 1 addition power clean WITH a push jerk.(3 total power cleans) Repeat for 12 minutes at approximately 65%… this should be heavier than last weeks Power clean EMOM Deadlift (4×10 @60%) Last set is for max […]

Partner Holleyman

Crossfit Restoration, True.focus – CrossFit Weightlifting Overhead Squat (5×2, 3 second pause in the bottom) Metcon “partner Holley man” 25 minute AMRAP Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed […]

Friday Finisher!

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (AMRAP – Reps) “Better off Dead” Death by Ropees…. First minute: one burpee Second minute:one Calorie row Third minute : two burpees Fourth minute: two Calorie row… Continue on for as high as possibleGut check time Movements are not super complicated..no scaling up or down really… it is […]

Thursday December 3rd

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Snatch (12×3 @ 60%, Every minute on the minute) Deadlift (5,5,5 +@ 55%,65% and 75% respectively) Last set is performed for max reps Metcon Metcon (Time) 3 rounds for time 21 KB swings 53/35 15 box jumps 24/20 9 Thrusters 95/65RX+ 70/53lbs, 30/24, 115/75

Arm and Hammer

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (No Measure) Complete four rounds of the following -40 seconds max chest to bars/muscle ups, 20 second rest – 40 second max walk outs/shoot thrus on Pbars, 20 second rest -40 second max reps of sprint one pink to other end pink line and back pedal back, 20 […]

Strictly business

Crossfit Restoration, True.focus – CrossFit Weightlifting Shoulder Press (5,5,5+ @ 55%,65% and 75% accordingly) last set is performed for max reps Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: – 6 deadlifts 225/135 -6 wall balls (max height, Perferably above the green line) -6 Burpees

Monday November 30th

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Clean (12×3 @60 % of your max) Every minute on the minute for 12 minutes, complete 3 power cleans Back Squat (10,10,10,10) All sets at 60% Metcon Metcon (Calories) On the rowers, perform max effort rowing efforts for 20 seconds at a time, followed by a 10 second […]

2 day weekend

Crossfit Restoration, True.focus – CrossFit Weightlifting Shoulder Press (3,3,3,3,3) spend 3 seconds lowering each rep, then touch and go to the next rep Gymnastics Pull-ups (3,3,3,3,3) Spend UP TO 5 seconds lowering yourself down from each each *ring rows may also be used but perform 5 reps Metcon Metcon (Time) For time 25KB swings 53/35 […]