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190827

26
Aug

190827

CrossFit Rectify – CrossFit

Warm-up

Weightlifting

Strict+Push+Jerk press

6 sets

Increase weight based on strict

1 strict, 1 push, 1 jerk
Perform either as Build or Skill work

Athletes can focus on weakest press for 3 if needed.

Metcon

Metcon (Weight)

EMOM 21 min

Min 1 : 10 DB Hang Clean and Jerks ( 5 per Arm)

Min 2: 12 Goblet Squats

Min 3: 14 DB Snatches ( 7 per Arm)

One DB

RX- 50/35

L2-40/25

L1- 30/15
Fast and Efficient is the Key!

Should be completing movement around the 30-35 sec mark

If right from the get go your pushing past 40-45 sec

Reduce by 2 reps same weight or drop down in weight.

Cool Down

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