western Wednesday

Crossfit Restoration – CrossFit High-Hang Snatch (1-1-1-1-1) High hang squat snatch from the pockets, get underneath the bar quick, focus on technique overload, practicing the high hang will dramatically increase your ability to snatch . Also keep the torso vertical get out of the habit of shooting hips back High-Hang Clean (1-1-1-1-1) Metcon (AMRAP – […]

Saturday 11/07/2015

Crossfit Restoration – CrossFit Weightlifting Front Squat (10×1) Every minute on the minute perform one front squat (from the racks) @ or within 10 % of your 1 RM Squat clean Hang Clean (1,1,1,1,1) Once the EMOM is done, spend exactly 7 minutes working up to a heavy single hang squat clean … Not necessarily […]

Ham steak

Crossfit Restoration – CrossFit Weightlifting banded kettlebell swings (10-15 reps ) Weightlifting Weighted Step-ups (10-10-10 increase weighteach set, 10 reps each leg) Metcon Metcon (No Measure) 20-30 minute comfortable recovery jog around town, no hills, get outside and enjoy the nice weather. Run as a group or go Prefontaine and challenge your self

Thee Olympics mon!!

Crossfit Restoration – CrossFit Power Snatch (Build to a 5 rep max touch and go) Clean and Jerk (work to 5 rep touch and go max!!) 30 minute time cap for both movements , change weights quickly and little chatter! Metcon Metcon (Time) 5 rounds plate overhead carry down and back door to door twice. […]

NO burr bells!!

Crossfit Restoration – CrossFit Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsThis is considered a scaled workout, while Chelsea will be Rx, only do Chelsea if you can move through the movement quickly, If you fail at Chelsea early on then go to cindy , if you […]

Greasy

Crossfit Restoration – CrossFit banded deadlifts (2-2-2-2-2) Metcon Metcon (AMRAP – Reps) Reverse Tabata shoulder 2 overhead( push jerk , push press) take from rack 205/115 -rest 1 minute deadlifts (no band) 365/275 -rest 1 minute L-sits10 seconds of work 20 seconds rest ,8 intervals each round, complete each movement before moving on

As ludacris would say “stand up”!!

Crossfit Restoration – CrossFit Weightlifting Back Squat (1-1-1-1-1-1-1-1-1-1-) Spend 30 minutes working up to a one rep max back squat while getting ATG, get depth and show complete control , also if you have to question your depth odds are it sucked so back off a few lbs! Metcon Back Squat (1 set of max […]

Tag Team

Crossfit Restoration – CrossFit Weightlifting Push press, Push Jerk, Split jerk (3,2,1,1,1,1,1) Work up to a heavy Single of the following complex Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Deadlifts, 255/145 OH squats, 135/95 Chest to bar pull upsPARTNER UP! Complete the circuit with a partner, switching Every minute , however the partner that is not working will […]

TGIF!!!!!

Crossfit Restoration – CrossFit Weightlifting Floor Press (2-2-2-2-2) pause at the bottom then explode up! work up to a heavy 2 reps but not a max, the press should be a challenge not a sloppy fight to get the bar up Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups […]

Ah We Have guest!! the Klopecks

Crossfit Restoration – CrossFit Weightlifting front sqaut-back squat (10-10-5-5-3-3-1-1) Super-set both movement max reps 5 seconds between movmentthis is movement prep for our 1 rep max next week, Goblet Squat (10-10-10-5-5-5) Pause on the bottom for 5 seconds each rep(Friends with Quadriceps) Metcon Metcon (Time) run 1 lap 40 wall squats (3 second decent) run […]