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Thursday 200312

11
Mar

Thursday 200312

CrossFit Rectify – CrossFit

Movement standards:

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

Lunges: https://youtu.be/L8fvypPrzzs

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

Pull-ups: https://youtu.be/lzRo-4pq_AY (kipping)
: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/bZcJbM_Mzxo (scale)

Warm-up

Warm-up (No Measure)

2 Rounds

10 Ring Rows

200m Run

20 Lunges
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

Pendaly Row – Wendler Week 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (Time)

7 Rounds for Time

200m Run

10 Pull-ups
15min time cap

Accessory Work

Grip: Dead Hang on Rings (:15sec)

5min EMOM

:15sec Dead Hang on Rings
5min to complete

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