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Saturday 200725

24
Jul

Saturday 200725

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

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

Abmat Sit-up: https://youtu.be/_HDZODOx7Zw

Box Step-up: https://youtu.be/5qjqDHOUh-A

Russian KB Swing: https://youtu.be/RU88iqRVunk

Hand Release Push-up: https://youtu.be/kHtt49_Pljw

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 rep)

Power Clean

Build to a heavy 3 rep for the day

Power position is receiving the bar at any height above parallel
15 – 20min to complete

Metcon

Metcon (Time)

For Time:

50 Air Squats

10 Burpees

40 Abmat Sit-ups

10 Burpees

30 Box Step-ups (24/20)

10 Burpees

20 Russian KB Swings (50/35)

10 Burpees

10 Hand Release Push-ups

10 Burpees

20 Russian KB Swings (50/35)

10 Burpees

30 Box Step-ups (24/20)

10 Burpees

40 Abmat Sit-ups

10 Burpees

50 Air Squats
GOAL: 18 – 22min

Time Cap: 25min

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