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181217

17
Dec

181217

CrossFit Rectify – CrossFit

Warm-up

Row 400M

10 Push-ups

10 Inch worms

:30 Second dead hang from rig

Run 400M

10 Push-ups

10 Inch worms

:30 Second hang from rig

Strict Pull-ups + Strict Press (3×10-15, 3×5-10)

Every 2 Minutes for 12 Minutes (3 sets per movement)

Mins 0,4,8 – 10-15 Strict press @ 60% of 1RM

Mins 2,6,10 – 5-10 Strict pull-ups
Attempt to go unbroken with all reps. You should be finishing within the first minute of each movement in order to recover for the next set.

Metcon (AMRAP – Rounds and Reps)

Granite Games WOD #3

In teams of 3:

10 Minute AMRAP

12 Partner Deadlifts 205/315, 265/405

*Partner 3 hangs from bar during deadlifts

8 DB farmers carry box step-overs 20/35# 20/24″
Team of 2 option:

12 DL 135/225 – P1

P2 Hangs from Bar

8 DB carry box step overs – P2

P1 Hangs from Bar

Switch movements

https://youtu.be/IIy_sLNyudA

Try to partner with someone close to your height during the deadlifts! 🙂

Extra work

3X250M Row

Rest as needed between each sprint.

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