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CrossFit Rectify – CrossFit


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)


Handstand Push-ups

Buy OUT: 30 Hang Clean and Jerks (Grace)


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!

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