Crossfit Restoration – CrossFit
Weightlifting
Sumo Deadlift (4 sets, 3 reps )
one set every 90 seconds for 4 sets. Keep this light and fast, 40% ish. Make this about your hips
deficit deadlift (4×3)
With feet propped up on 25(women) or 45lb(men) plates, perform a normal deadlift off of the floor
Same as the sumo, light and fast. One set every 90 seconds for 4 sets. Focus on the leg drive here
Deadlift (3,2,1, ME)
3 reps, at 50%
2 reps, 60
1 @70-75%
than ME at 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
-20 wall balls 20/14
-10 Power snatches 75/55