CrossFit Rectify – CrossFit

Movement standards:

Banded Deadlift: https://youtu.be/obM6SBVa-MU

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

PVC Shrug: https://youtu.be/ArEQk-Ko7Q0

Burpee: https://youtu.be/auBLPXO8Fww

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

DB Power Clean & Jerk: https://youtu.be/VQsrEfbfDOo

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

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Deadlifts

10 Jumping Air Squats

10 PVC Shrugs (1sec hold at the top)

5 Burpees
10min

Strength

Power Clean – Heavy 3 (3 reps)

Power Clean

Build to a heavy 3 rep for the day

Power position is receiving the bar at any height above parallel
Perform 1 Squat Clean for every 3 Power Cleans as you are building up to the heavy 3

15 – 20min to complete

Metcon

Metcon (Time)

5 RFT (Rounds For Time)

10 Burpees

20 DB Power Clean & Jerk (50/35)

30 Double Unders
GOAL: 24 – 27min

Time Cap: 30min