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200129

29
Jan

200129

CrossFit Rectify – CrossFit

Warm-up

Power Snatch Drills

PVC

Snatch

3×10

Hip Position – Dip – Shrug ( Butt Squeeze)

Hip Position – Dip – Shrug – Pull Bar

Hip Position – Dip – Shrug – Muscle Snatch-OH Squat

3×8

Knee Position

3×6

Floor Position

Metcon

Metcon (AMRAP – Rounds)

Power Snatch to a Good looking single ( 15 min cap )

Then after leave 60% of that single for:

4 mins emom

3 Power Snatches then 5 Bar Facing Burpees

1 min Rest

4 mins emom

2 Power Snatches ( + 5-10 lbs ) then 5 Bar Facing Burpees

1 min Rest

4 min Emom

1 Power Snatch ( + 5-10 lbs ) then 5 Bar Facing Burpees
L1 – Muscle Snatch, Standard Burpees

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