Crossfit Restoration, True.focus – CrossFit
Weightlifting
Clean wave
Squat Clean (3,2,1,3,2,1,3,2,1,1,1)
Perform one set every 90 seconds
3 rep sets should be consistently at 70%
2 rep sets should be consistently at 80%
1 rep sets should increase each wave
first 1 rep, 85-90%
second 1 rep 90-95%
three final singles 95%+
Metcon
Metcon (Time)
10 rounds for time, alternating rounds with partner
-3 push jerks from racks 185/135
-2 tire flips
-1 dead lift 315
-250 meter row
Partner up!