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 each arm
Deadlift (3×3 @60%,70% and 80%)
last set is for max reps
Metcon (Distance)
10min
15 incline on the treadmill go for as much distance as possible, don’t hold on and don’t hop off to the side, lower the speed if needed!!
don’t cherry pick this workout get out of your comfort zone and show up with a positive attitude !!