Crossfit Restoration, True.focus – CrossFit
Weightlifting
Big Clean Complex (1×12, 1×12,1×12,1×12)
Work up to a heavy weight on the Big Clean Complex… performing at least 4 sets, but no more than 6.
For those that don’t know what the big clean is .. you’ll just have to come and find out won’t you… or check google
Metcon
Metcon (Time)
Relay style (teams of three to four)
Must be performed in order, with only one team member completing a given exercise at a given time.
-500 meter row
-75 double unders
-50 OH lunges 45/25
– 25 1 arm DB 40/20 Snatch
-10 burpees
-5 Clusters 135/95(squat clean thrusters)
Time is when all three(or four) team members have completed the circuit