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190318

17
Mar

190318

CrossFit Rectify – CrossFit

Warm-up

2 Rounds:

200 M Run

10 Air squats

10 Mountain climbers

10 Straight legged sit-ups

Stretch:

:20 seconds per side:

Runner’s stretch

Pigeon stretch

Up dog/down dog

Front Squats (6×1)

10 Minutes to build to a heavy single front squat for the day. Increase weight in increments of no more than 10# per attempt. Start around 70% of 1RM

-From the rack

-head neutral

-belly breath

-Drive elbows up when driving the weight up

Metcon (AMRAP – Reps)

“Berry Fun”-Partner WOD-One person working at a time

For total reps:

00:00-10:00

4:00 Max bear complex-55/75

Rest 1 minute

4:00 Max sit-ups

Rest 1 minute

10:00-20:00

3:00 Max bear complex-65/95

Rest 2 minutes

3:00 Max burpees

Rest 2 minutes

20:00-27:00

2:00 Max bear complex-95/135

Rest 3 minutes

2:00 Max Row or Run for meters
Bear complex=Without letting go of the bar

1 Power clean

1 Front squat

1 Push press to back

1 Back squat

1 Push press from the back

The bear complex cannot be broken up. Once one partner begins the complex, they must finish the complex.

Adjust your grip as needed when pressing the barbell overhead and bringing it down. Be mindful of your shoulder mobility. Bring the bar down onto your back with bent/springy knees to mitigate impact.

Cool Down

Coach’s choice!

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