Thursday 200227

CrossFit Rectify – CrossFit

Movement standards:

DB Deadlift: https://youtu.be/JNpUNRPQkAk

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

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

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

DB Squat Cleans: https://youtu.be/SYxObzJ3gn0

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

Deficit Push-ups: https://youtu.be/kdOh9nQmioQ

Abmat Sit-ups: https://youtu.be/VIZX2Ru9qU8

Warm-up

Warm-up (No Measure)

2 Rounds

10 KB/DB Deadlifts (light to medium weight)

10 Ring Rows

10 Push-ups
10min – Remainder of time stretching

Strength

Pendlay Row – Wendler Deload Week 4 (10)

Work sets: 50% (use best 1RM from the cycle)

5 X 10
15min to complete

Metcon

Metcon (Time)

21 – 15 – 9

Dumbbell Squat Cleans (50/35)

Strict Pull-up

Deficit Push-ups
Deficit push-ups with hands on dumbbells

20min time cap

Accessory Work

Core: Abmat Sit-ups (50)

50 Abmat Sit-ups
5min to complete