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190617

16
Jun

190617

CrossFit Rectify – CrossFit

Warm-up

200M Run

200M Row or 15 Calorie bike

10 Walking toe-touches

10 Air squats

10/10 Leg swings

10 Inch-worms

With an empty barbell:

Deadlifts

shrugs

power cleans

front squats

Power Clean + Front Squat

15-20 Minutes to work to a heavy power clean+front squat

Start around 60-70% of 1RM

Rest at least 1-2 minutes between sets.

Do not hang power clean the lift!

Power clean from the floor.

Fast elbows, wider landing stance, stay tight.

Metcon (Time)

Partner WOD:

Midsummer Melee Event #3

Split work any way

4 Rounds for Time:

20 Thrusters

80 Double-unders or 160 Single-unders

15 Power snatch

Competition-75/115

RX-65/95

12 Minute cut-off

Scale weight and movements as needed!

Cool Down

Coach’s choice!

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