CrossFit Rectify – CrossFit
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)
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!
Buy IN: 200M Med Ball run
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