Crossfit Restoration – CrossFit
Weightlifting
Power Clean (5 sets of 3 reps, 75-80%.)
15 Minute EMOM
Minute one: 3 power cleans
Minute Two: 5-6 pistols each leg
Minute three: 9-12 Handstand push ups (add deficit if possible)
Repeat by 5
for both the pistols and Handstand push-up.. place priority on the developing of the skill… if need to either of this, pick a lower rep and perform it better
Metcon
Metcon (AMRAP – Reps)
15 Minute EMOM
Minute one: 12 Burpees
Minute two: 15 pull ups
Minute Three: 18 wall balls
Pick a number thats tough, worth your while, but also sustainable.
score total number of reps