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190530

29
May

190530

CrossFit Rectify – CrossFit

Warm-up

400M Run-40% effort

Practice the following movements with a PIPE only.

Snatch lift-offs (open hips-no shrug)

Snatch pulls (open hips + shrug)

Hang power snatch (land with soft knees, feet slightly wider than take-off stance)

Snatch Balance (drop under the pipe in your overhead squat stance)

Hang Snatch

Snatch

Snatch Balance

4×3

Warm-up with this movement

EMOTM 9 Minutes:

1 Squat Snatch 70-75%
If you feel good and would like to build to a heavy 1RM through the EMOTM, do so, but ONLY if you feel strong, and form is excellent!

Metcon (Time)

For time:

Buy IN: 200M Med Ball run

4 Rounds:

7 Overhead Squats

7 Chest-to-bar pull-ups

Buy OUT: 200M Med Ball run
RX-65/95, 15/20 Med ball OR Dumbbell

Scale weight and movements as needed!

Chest-to-bar Modifications: kipping pull-ups, jumping pull-ups, negative pulls, ring rows

Cool Down

Coach’s choice!

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