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11
Dec

181211

CrossFit Rectify – CrossFit

Warm-up

Run 200M

Stretch/roll/mash

Then with an empty barbell

L2 / Rx

L1 – PVC

Snatch Warm-up

2 Rounds:

6x Snatch grip Deadlift

6x Snatch high pull

6x Muscle Snatch

6x Overhead Squats

Skill work w/ bar

3x Power Snatch high hang

3x Power Snatch Low hang

3x Power Snatch below knees

Snatch Work (5×1)

Every 2 minutes for 10 minutes:

2 Power Snatch @70% of 1 RM

Then…

Every 2 minutes for 10 minutes:

2 Snatch lift-offs+1 Snatch @ 70-75% of 1RM

Snatch lift-off=In snatch grip and snatch positioning with feet, butt down, chest up, head neutral-eyes looking into the horizon, lift the bar to mid-patella with 1 second pause, return to ground.

Focus on form and body positioning. DO NOT go heavier than 75% of your 1RM. You should not miss your snatch after the snatch lift-offs. Keep the bar path close to the body.
L1 – Bar only technique from the Hang position

Metcon (Time)

3 Rounds:

10 Deadlifts 95/135

10 V-ups

rest 2 minutes

20-15-10

Back Squats 65/95

Sit-ups
L1 – 65/95, 35/65

Cool Down

Coach’s choice!

Are you #Ready2Rectify?