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190225

25
Feb

190225

CrossFit Rectify – CrossFit

Warm-up

3 Minutes of:

9 Wall-facing squats

7 burpees

5 walking lunges

Then 1 minute:

10 mountain climbers

10 walking toe touches

Then :30 seconds:

Bar hanging kips

6×1 Power Clean and Jerk+EMOM (6×1)

10 Minutes:

Work up to a heavy power clean and jerk

Start around 60% of 1RM

6 Minute EMOTM:

2 Power Cleans + 1 Jerk @ 70-75% of today’s heavy power clean and jerk

Metcon (Time)

Partner WOD for time:

1-2-3-4-5-6-7-8-9-10

Power cleans

Shoulder to overhead

65/95

L1-35/45

30 minute cut-off

*1 Round of Cindy performed by each partner after each set of power cleans and S2OH-BOTH partners complete Cindy at the same time=5 pull-ups, 10 push-ups, 15 air squats

Split the power cleans and S2OH as needed. Only one partner performs barbell movements while the other partner rests.

Cool Down

Coach’s choice!

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