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190516

15
May

190516

CrossFit Rectify – CrossFit

Warm-up

With empty barbell:

2 Rounds

10 Power Snatches from above the knee

10 Snatch press from behind the neck

10 OHS

Stretch, roll mash

Power Snatch complex: 15-20 Minutes

6×1: Build in weight over the 6 sets

Power Snatch + Hang Power Snatch + Overhead Squat

Metcon (Time)

For Time:

100 Double-unders

50 Sit-ups

40 Power snatches

30 Toes-to-bar

20 Overhead squats

10 Bar muscle-ups or ring muscle-ups

100 Double-unders

RX-65/95
Scale weight and movements accordingly.

Double the reps for single-unders.

Modification for TTB: Knees to elbows OR knees up!

Modification for bar muscle-ups: Jumping bar muscle-ups.

15 Ring dips + 15 Ring rows=10 bar muscle-ups

Cool Down

Coach’s choice

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