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Foundation # 6

23
Jul

Foundation # 6

CrossFit Rectify – Foundation Series

Warm-up

Power Clean day!

Just think about what you learned Monday with Snatches.

2 differences is hand position and bars final destination.

PVC WU

2 Rds

Pass Thrus 10

OH Squat 10

Around the world 10

Front Squats 10

Assault Bike 5 calories before or after ( split group)

Stretches

Spider-Man

Pigeon

Couch

Wrists

Shoulder

Weightlifting

Shoulder width hand position and your finished position is the Front

Rack ( Front Squats)

Training or PVC pipe

from high Hang

10 Hip drive / Shrugs

10 High Pulls

10 Muscle Cleans

10 Front Squats

2nd Rd work on catching your FS from the Muscle Clean – As weight gets heavy you must pull yourself under the bar

After skills

5×5

Build up to Medium weight

Metcon

10 min Amrap

6 Box Jumps

12 Waiter Walking Lunges ( switch arms after 6 )

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