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190409

8
Apr

190409

CrossFit Rectify – CrossFit

Warm-up

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

Snatch (squat)

1×4-60-70%

3×3-70-80%

2×2-80-90%

3×1-90%+

Drop and regrip after each snatch

Rest at least 2 minutes between sets

Metcon (Time)

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!

Cool Down

Coach’s choice!

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