Lets try this again….

Crossfit Restoration, True.focus – CrossFit Push Press (5,4,3,2,1) Build weight each set Shoulder Press (2×10@70%) Last set for max reps () Metcon (Time) 4 rounds row 500 15 overhead squats 115/75 the above wod is for those who are double under impaired If you have solid double unders 4 rounds: 100 double unders 15 Overhead […]

gone with the wind

Crossfit Restoration – CrossFit Gymnastics Pull-ups (1, 2, 3) In ten minutes complete as many rounds of the following complex as possible 1 strict pull-ups, 2 chest to bar pull ups, 3 Toes to bar) you do not need to drop from bar in between rounds Metcon Ghost (3 Rounds for reps) 6 rounds of: […]

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 […]