Call Us: (713) 898-3688‬ | Email Us | Member Login

Thursday 200220

19
Feb

Thursday 200220

CrossFit Rectify – CrossFit

Movement standards:

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

Push-ups: https://youtu.be/0pkjOk0EiAk

Box Dips: https://youtu.be/P_jCs3mY5e4

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

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

Strict Ring Dip: https://youtu.be/EznLCDBAPIU

Plank Shoulder Taps: https://youtu.be/qGVomxz_QAc

Warm-up

Warm-up (No Measure)

2 Rounds

10 Ring Rows

10 Push-ups

5 Box Dips
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 3 (5 – 3 – 1+)

Work sets: 75%, 85% ,95% (go for max reps on last set; goal of 2-3 reps)

Metcon

Metcon (Time)

5 Rounds for Time:

5 Strict Pull-ups

5 Strict Ring Dips
12min time cap

Accessory Work

Core: Plank Shoulder Taps (20)

5min EMOM

20 Plank Shoulder Taps
5min to complete

Leave a Reply