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190417

16
Apr

190417

CrossFit Rectify – CrossFit

Warm-up

400 M Run

With empty barbell or pipe:

10 Snatch pulls

10 Muscle snatches

10 Hang power snatch

10 Push press with snatch grip from behind the neck

10 Snatch balance

10 Hang snatch (squat)

Snatch Work (2×3)

3×3 Snatch pulls @ 80% of 1RM

2×3 Hang power snatch @ 80% of 1RM

4×3 Snatch balance from the rack @ 70-80% of 1RM

2×3 Hang snatch @80% of 1RM
You do not need to rep out the set.

Drop and reset using proper form and technique.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Wall balls

15 Double-unders or 30 single-unders

10 Dumbbell snatch 5 right/5 left

15 Toes to bar

RX-14/20WB, Double-unders, 35/50DB, TTB

L1-14/20WB, Single-unders, 25/35DB, Knees to elbows

L2-10/14, Single-unders, 15/20DB, Straight-legged sit-ups

Cool Down

Coach’s choice!

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