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Friday 200612

11
Jun

Friday 200612

CrossFit Rectify – CrossFit

Movement standards:

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

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

PVC Behind-the-Neck Press: https://youtu.be/W-y3VmD_ztU

PVC Overhead Squat: https://youtu.be/TjIBLuaVw3M

Deadlift: https://youtu.be/1ZXobu7JvvE

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

Lateral Burpee Over Bar: https://youtu.be/LOLAXql1_Uk

Overhead Squat: https://youtu.be/pn8mqlG0nkE

Hollow Hold: https://youtu.be/4xRpGgttca8

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Good Mornings

10 Air Squats

10 PVC Behind-the-Neck Press

10 Overhead Squats
10min

Strength

Deadlift – Wendler Deload Week 4 (10 reps)

Work sets: 50% (use best 1RM from the cycle)

5 X 10

Tempo: 2 second eccentric
15min to complete

Metcon

Metcon (Time)

For Time:

20 Power Snatch (95/65)

20 Lateral Burpee Over Bar

20 Overhead Squat (95/65)

20 Lateral Burpee Over Bar

20 Power Snatch (95/65)
GOAL: 9 – 11min

Time Cap: 14min

Accessory Work

Hollow Holds (:10sec work/:20sec rest)

Reverse TABATA

Hollow Holds

8 rounds of :10sec work/:20sec rest
4min to complete

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