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191219

19
Dec

191219

CrossFit Rectify – CrossFit

Warm-up

400M Run

2 Rounds:

With barbell or pipe

10 DL from below the knee

10 Clean pulls from below the knee

10 Hang power cleans

10 Push press

10 Front squats

Power Clean + Squat Clean + Jerk (10×1)

EMOTM for 10 Minutes:

1 Power clean + 1 Squat clean + 1 Jerk (split or power)

Build in weight. Start around 60% of 1 RM power clean.

Metcon (Time)

4 Rounds for time:

12 thrusters

10 burpees

8 Pull-ups

Rest 1 Minute between each round

L1-35/45

L2-65/95

Cool Down

Coach’s choice!

Extra work

4×8/8 KB Curls

Build in weight

4×8/8 KB Strict Press

Build in weight

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