CrossFit Rectify – CrossFit
400 M Run
With imaginary barbell (it is super heavy)
Take your time and focus on the movement!
10 snatch pull jumps-hips open and shoulders shrug up and back
10 tall power snatches-on toes and hips fully open and shoulders shrugged up and back. Drop into power snatch catching position. Feet slightly wider, elbows locked out. Head through the window. OHS moving feet wider and punching out!
10 tall squat snatches-on toes and hips fully open and shoulder shrugged up and back. Drop into squat snatch catching position. Feet slightly wider, elbows locked out, below parallel and head through the window.
Snatch Work (1×4-60-70% 3×3-70-80% 2×2-80-90% 3×1-90%+)
3×3 Snatch pulls-drop and re-grip
60-80% of 1RM
Drop and regrip after each snatch
Rest at least 2 minutes between sets
4 Rounds for time:
30 DUs or 60 singles
15 Box jumps 20/24 or step ups
10 Handstand push-ups or Strict press with DB
5 Power snatch 65/95
3 Overhead squats 65/95
Scale weight accordingly!