Crossfit Restoration, True.focus – CrossFit
Weightlifting
Snatch (12×3)
Every minute on the minute for 12 minutes complete
-2 power Snatch, 1 Full Squat Snatch
-Sets should be heavier than last week’s Snatch, or about 65%
Back Squat (5,5,5+)
sets should be at 55%, 65%, and 75% respectively… last set is performed for max reps
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
If not performing muscle up sets, ring dips and ring rows will be sub’d with a 2 to 1 ratio.
challenge yourself movement and weight wise… duration should be in the 8-12 minute range.
Snatchs should be with a squat if possible, if not add the OH squat after the power snatch