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Thursday 200206

5
Feb

Thursday 200206

CrossFit Rectify – CrossFit

Attention members: Thursday classes for February will be at 5:45 pm and 6:45 pm!

Movement standards:

Ring rows: https://youtu.be/sEAOZc77wk8

Russian Kettlebell Swings: https://youtu.be/RU88iqRVunk

KB Goblet Squat: https://youtu.be/1FucOlSntPo

Pendlay Row: https://youtu.be/O9v7sb3JAPk

Strict Pull-ups: https://youtu.be/HRV5YKKaeVw

Dead Bugs: https://youtu.be/bnUCeMM-j-A

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring Rows

10 Russian Kettlebell Swings (light weight)

10 Kettlebell Goblet Squats (same weight)
10min – Remainder of time stretching

Strength

Pendlay Row – Wendler Warm-up (5 – 5 – 5)

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

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

Pendlay Row – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 cycles of 3min AMRAP:

3 Strict Pull-ups

6 Russian Kettlebell Swings (50/35)

9 Kettlebell Goblet Squats (50/35)

Rest 1min between cycles
19min to complete

Accessory Work

TABATA: Core – Dead bugs (:20 Secs of work/:10 Secs of rest)

Dead bugs
4min to complete

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