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190128

28
Jan

190128

CrossFit Rectify – CrossFit

Warm-up

3 min Cardio Run / Bike / Row

Pass Thru 20

Overhead Squat 20

Inch Worms 10

Grab Barbell

Power Snatch WU / Skill work

10 Hip Drive, Shrug

10 Hip Pull from the Hang

10 Muscle Snatch from the Hang

10 Full Power Snatch

Metcon

Metcon (Time)

For TIme

2 Rds

15 Pull Ups

15 Power Snatches (75/ 55)

( 3 min rest)

2 Rds

10 Pull Ups

10 Power Snatches (95/75)

( 3 min Rest)

2 Rds

5 Pull Ups

5 Power Snatches ( 135/ 95)
L2 – Start 20 lbs lighter or Make only 10 lbs increase each jump

L1 – Same weight thru entire metcon. Barbell

Pulls up – Butterfly, Kip, Band assisted Kip. or Ring Rows

Cool Down

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