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Thursday 200305

4
Mar

Thursday 200305

CrossFit Rectify – CrossFit

Movement standards:

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

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

Burpees: https://youtu.be/auBLPXO8Fww

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

Box Jumps: https://youtu.be/NBY9-kTuHEk

Burpee Box Jumps: https://youtu.be/QJTztnjOoMM

Tuck-ups: https://youtu.be/obVuc0wZoss

Dead Hang: https://youtu.be/4RqNGRVaTUQ

Warm-up

Warm-up (No Measure)

2 Rounds

10 Ring Rows (high rings, :02sec hold at the top)

20 Box Step-ups

5 Burpees
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)
Increase your best 1RM from previous cycle by 10# and calcualte percentages from that number

Metcon

Metcon (Time)

3 Rounds for Time

10 Ring Rows (as close to horizontal as possible)

15 Box Jumps (24/20)

10 Burpee Box Jumps (24/20)

15 Tuck-ups
15min time cap

Accessory Work

Core: Dead Hang (:20sec)

5min EMOM

Dead Hang

:20sec hang from pull-up bar
5min to complete

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