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Friday 2003020

19
Mar

Friday 2003020

CrossFit Rectify – CrossFit

Movement standards:

Jumping Jack: https://youtu.be/wxfa0HVPYBY

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

Push-up: https://youtu.be/0pkjOk0EiAk

Front Squat: https://youtu.be/uYumuL_G_V0

Power Clean: https://youtu.be/KwYJTpQ_x5A

Push Jerks: https://youtu.be/VrHNJXoSyXw

Barbell Hold: Hold barbell at the waist (top of deadlift)

Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

15 Air Squats

10 Push-ups
10min – Remainder of time stretching

Strength

Front Squats – Wendler Warm-up (5 – 5 – 5)

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

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

Front Squats – 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)

4min AMRAP

10 Power Cleans (95/65)

8 Front Squats (95/65)

6 Push Jerks (95/65)

Rest 2min

4min AMRAP

8 Power Cleans (115/85)

6 Front Squats (115/85)

4 Push Jerks (115/85)

Rest 2min

4min AMRAP

6 Power Cleans (135/95)

4 Front Squats (135/95)

2 Push Jerks (135/95)
16min to complete – add weight during rest periods

Accessory Work

Grip: Barbell Holds (:30sec)

5min EMOM

:30sec Barbell Holds (185/135)
5min to complete

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