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Thursday 200319

18
Mar

Thursday 200319

CrossFit Rectify – CrossFit

Movement standards:

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

Air Squat: https://youtu.be/rMvwVtlqjTE

American KB Swing: https://youtu.be/mKDIuUbH94Q

Bear Crawl: https://youtu.be/2yAWjVCT1VQ

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

KB Headcutter: https://youtu.be/3EJIQCMY2I8

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

KB Farmers Carry: https://youtu.be/MH8id-EaoPA

Warm-up

Warm-up (No Measure)

2 Rounds

10 Ring Rows

20 Air Squats

10 American KB Swings (light)

50ft Bear Crawl
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)

3 Rounds for Time:

20 KB Headcutters (44/25)

15 Pull=ups

20 American KB Swings (44/25)
16min time cap

Accessory Work

Grip: KB Farmers Carry (:30sec)

5min EMOM

:30sec KB Farmers Carry (50/35)

This should be heavy. Walk around the gym for :30secs each round and rest for :30secs.
5min to complete

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