26
Feb
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