Friday 200207

CrossFit Rectify – CrossFit

Movement standards:

Glute Bridge: https://youtu.be/Jv6_ak2_hLI

PVC Good Mornings: https://youtu.be/IzUDGPwtj8A

Air Squat: https://youtu.be/rMvwVtlqjTE

Lunges: https://youtu.be/L8fvypPrzzs

Romanian Deadlift: https://youtu.be/GZAKFRNtxLY

Power Clean: https://youtu.be/0aP3tgKZcHQ

Warm-up

Warm-up (No Measure)

2 Rounds

15 Glute Bridges

15 PVC Good Mornings

10 Air Squats

20 Lunges
10min – Remainder of time stretching

Strength

Romanian Deadlift – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Romanian Deadlift – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)

Metcon

Metcon (Time)

10 Rounds for Time:

10 Power Cleans (95/65)

15 Push-ups
20min time cap

Accessory Work

TABATA: Core – Russian Twists (:20 Secs of work/:10 Secs of rest)

Russian Twists

Hold a challenging plate in your hands (10# – 45#)
4min to complete