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190226

26
Feb

190226

CrossFit Rectify – CrossFit

Warm-up

4 Minute AMRAP:

20 bar taps

5/5 1-armed DB hang power clean and jerks-LIGHT

10 Straight-legged sit-ups

Stretch:

Good mornings

Runner’s stretch

Pigeon stretch

Couch stretch

6×2 Deadlifts (6×2)

Every 2:30 Seconds perform two deadlifts

Build in weight with each set

Start around 60% of 1RM

The two lifts do NOT need to be linked. Drop and reset if needed, but do not delay the second lift more than 10 seconds after the first lift.

DO NOT BOUNCE OR DYNAMICALLY REBOUND THE WEIGHT! Your back will thank you. 🙂

Metcon (Time)

30-20-10

Deadlifts 95/135

Wall balls 14/20

Ring dips

L1-65/95, 10/14, Banded dips

L2-35/45, jumping air squats, box dips or push-ups

Cool Down

Coach’s choice!

Extra work

3 Rounds

Every 3 minutes:

10/15 Calories on assault bike

max double-unders

Rest 2-3 minutes or as needed to maintain maximum effort for the double-unders

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