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Monday 200217

16
Feb

Monday 200217

CrossFit Rectify – CrossFit

Movement standards:

Lunges: https://youtu.be/DlhojghkaQ0

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

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

Back Squat: https://youtu.be/QmZAiBqPvZw

Supermans: https://youtu.be/gCNx4X2TScA

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

30 Lunges

20 Air Squats

10 Banded Good Mornings
10min – Remainder of time stretching

Strength

Back Squat – Wendler Warm-up (5 – 5 – 5)

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

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

Back Squat – 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 (Time)

4 Rounds for Time:

400m Run

50 Air Squats
20min time cap

Accessory Work

Core: Supermans (15)

5min EMOM

15 Supermans
5min to complete

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