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190506

5
May

190506

CrossFit Rectify – CrossFit

Warm-up

20 Calories Row or Bike

Then:

10 Slow air squats

10/10 Leg kicks

10 Straight legged-sit-ups

10 Walking toe touches

Warm up with empty barbell for snatches (full squat)

Snatch DL

Snatch Shrug from below the knee

Power Snatch

OHS

Snatch Balance

Snatches

Work up to 80% of your 1RM

Then:

3×1 @ 80%

3×1 @ 85%

3×1 @ 90%

Metcon (Time)

Partner WOD for Time

Courtesy of “The Fittest Experience”-with some minor modifications!

Team Texas Midline Massacre

Male/Male and Female/Female if possible!

Try to use ONE barbell per team.

40 ft-2 Slamball carries OR KB carries-AHAP

150 Double-unders OR 300 Single-unders

60 ft Handstand walk OR Wheelbarrow

16 Snatches (power or squat) 105/185

26 Overhead squats

36 Dumbbell Thrusters 35/50

15 minute cut-off time

Scale weight and movements accordingly!

Use a barbell if dumbbells aren’t available for thrusters! 75/115

Cool Down

Coach’s choice!

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