Crossfit Restoration – CrossFit
Weightlifting
Segmented Snatch High Pull + Hang Power Shrug+ Hang power snatch (one set every 90 seconds for 9 sets )
Pause off ground, Mid thigh and at full extenion. Reset to mid thigh for the hang power shrug and power snatch
Pause at both hangs positions for a second before executing the pull.
Metcon
Metcon (Time)
For time complete
-20 Power snatches 95/65
-15 Overhead Squats 115/75
-10 Squat snatches 135/95
-Every minute on the minute complete
1 rope climb/5 strict pull ups/10 Kipping/jumping pull ups/