27
May
190528
CrossFit Rectify – CrossFit
Warm-up
Stretch, roll, mash
200M Row or 10 Calories bike
2 Rounds:
Empty barbell or pipe
5 Hang power cleans
5 Front squats
5 Push press
5 Jerks
Warm up for Push or Split Jerks from the rack
Jerk-push or split (7×1)
20 minutes:
7×1 front rack jerks
build to a heavy for the day
Metcon (Time)
“Hanging with the Girls”
Buy IN: 30 Hang Power Snatches (Isabel)
21-15-9 (Diane)
Deadlifts
Handstand Push-ups
Buy OUT: 30 Hang Clean and Jerks (Grace)
RX-35/45
Scale weight and movements as needed
Because the weight is only the barbell adjust the movements to the following:
Deadlifts=from take from below the knee
Power snatches=take from above the knee
Clean and Jerks=take from above the knee
Handstand push-ups=strict press with barbell OR dumbbells
Cool Down
Coach’s choice!
