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 […]
10/28/2015
Crossfit Restoration – CrossFit Shoulder mobility and plenty of stability work today !! dress warm *Tomorrow is Bring a friend day, if your friend signs up for our new “Kickstart” foundations program, your next month is on us Gymnastics scapula pullups (spend 5 minutes ) max set of 5 reps scapula pushups (10-10-10-10-10) Weightlifting Metcon […]
10/27/2015
Crossfit Restoration – CrossFit Weightlifting Snatch Grip Deadlift (2-2-2-2-2) work to a heavy set , hook grip optional Metcon Metcon (AMRAP – Reps) 20 snatches 115/75 5 box jumps 30/24 15 snatches 135/95 10 box jumps 10 snatches 155/105 15 box jumps 5 snatches 185/125 20 box jumps Run 1 lap around the house after […]
10/26/2015
Crossfit Restoration – CrossFit Weightlifting Push Press (5-5-5-5-5) pause at the top for 5 seconds on each rep Metcon Metcon (Time) Wall Ball 20/14 Unbroken sets, if you break start over rx- 50,40,30,20,10 s1- 25,20,15,10,10
Kris Kross
Crossfit Restoration – CrossFit Weightlifting Snatch (1,1,1×10) Every 2 minutes for 10 rounds complete one power snatch, one squat snatch, one snatch balance/OH squat. If knowing your max, this should be at about 85% of it. Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP 10 toes to bar 15 wall balls 10 double unders *In […]
Still F.R.A.N
Crossfit Restoration – CrossFit Its benchmark time! Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
10/22/2015
Crossfit Restoration – CrossFit Weightlifting deficit deadlift (5×2) With feet propped up on 25 or 45lb plates, perform a normal deadlift off of the floor Metcon Metcon (AMRAP – Rounds and Reps) In ten minutes go through the tri-set as many times as possible of -5 (heavier) deadlifts (almost in possible to do unbroken) -7 […]
Turning a negative into a positive
Crossfit Restoration – CrossFit Skill/Movement Deficit Handstand Push-ups (1,1,1,1,1) Spend approximately 10 minutes work on HSPU… Adding a deficit if possible or just holding yourself in a pike position off of a box Pull-ups (1,1,1,1,1) Test your strength lowering yourself from a pull up/ring row as slow is possible. Work up to the slowest decent […]
10/20/2015
Crossfit Restoration – CrossFit Weightlifting Hang power clean+Push press (5×3) Hang power clean+ split jerk (5×1) Metcon Metcon (Time) 4 rounds for time -Row 250 meters -10 Jerks 165/95
10/19/2015
Crossfit Restoration – CrossFit Weightlifting Back squat (close stance) (5,5,5,5,5) Bring feet in about 2 to 3 inches in front “normal” …. Weight will probably be reduce substantially, depending on mobility Metcon Metcon (AMRAP – Rounds and Reps) 7 minute AMRAP -10 wall squats (5 second decent) -20 band pull aparts REST 2 minutes Metcon […]