Call Us: (713) 898-3688‬ | Email Us | Member Login

Friday 200221

20
Feb

Friday 200221

CrossFit Rectify – CrossFit

Movement standards:

Single Unders: https://youtu.be/hCuXYrTOMxI

Banded Good Mornings: https://youtu.be/CTRaCzE8pWU

Snatch Grip Press Behind-the-Neck: https://youtu.be/C63u9f7cOhA

Inchworms: https://youtu.be/joCmEAj_HQc

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

Double Unders: https://youtu.be/82jNjDS19lg

Power Snatch: https://youtu.be/TL8SMp7RdXQ

Mountain Climbers: https://youtu.be/zT-9L3CEcmk

Warm-up

Warm-up (No Measure)

3 Rounds:

25 Single Unders

15 Banded Good Mornings

10 Snatch Grip Press Behind-the-Neck (bar)

5 Inchworms
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 3 (5 – 3 – 1+)

Work sets: 75%, 85% ,95% (go for max reps on last set; goal of 2-3 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

30 Double Unders

15 Power Snatch (75/55)
10min to complete

Accessory Work

Core: Mountain Climbers (100)

100 Mountain Climbers
5min to complete

Leave a Reply