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190822

21
Aug

190822

CrossFit Rectify – CrossFit

Warm-up

2 Rounds:

200 M run

10 slam balls

10 walking lunge twists with ball

10 push-ups

Pipe stretches

Hang clean + Jerk (6×1)

Every 2 minutes for 12 minutes

1 Hang clean + 1 Jerk
Start around 70% of your 1 RM hang clean. Build in weight.

Use a hook grip to gain a better grip and pull on the bar.

Big shrug and fast elbows, catch the weight in the “beginning” stages of a squat to alleviate impact to the back!

Metcon (Time)

For time:

5-4-3-2-1

Curtis P’s 115/75

Burpee over the Bar

Right after

800 m Row

100 Sit Ups
Curtis P:

Hang clean+

two alternating lunges in front rack position+

Push press

Cool Down

Coaches’ choice.

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