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Saturday 200711

10
Jul

Saturday 200711

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Through: https://youtu.be/fN84_sH7sAM

Cuban Press: https://youtu.be/3bBXqFivnn8

Push-up Hold: https://youtu.be/6uqI7pAmdy8

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

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

15 PVC Pass Throughs

10 Cuban Press
10min – spend 5min after strength work to warm-up the power clean

Strength

ALL: Push-up Hold (Accumulate 4/5min)

Push-up Hold

Ideal position is to hold @ 2 inches from the ground. Try not to be any higher than halfway.

Work from an elevated position if absolutely necessary.
Accumulate 4min (if working on 1st push-up)/5min (if you have a minimum 4 – 5 push-ups)

10min to complete

Metcon

Metcon (Time)

3 RFT (Rounds For Time):

800m Run

21 Power Cleans (155/105)
GOAL: 24 – 27min

Time Cap: 30min

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