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Thursday 200611

10
Jun

Thursday 200611

CrossFit Rectify – CrossFit

Movement standards:

Side Step Squat: https://youtu.be/n8YF0Tu-x-U

Jumping Jack: https://youtu.be/wxfa0HVPYBY

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

Front Squat: https://youtu.be/uYumuL_G_V0

Hang Power Clean: https://youtu.be/0aP3tgKZcHQ

Push Jerk: https://youtu.be/VrHNJXoSyXw

Butterfly Sit-up: https://youtu.be/j_DcQ-SDeHw

Warm-up

Warm-up (No Measure)

2 Rounds

20 Side Step Squats (10 each way)

15 Jumping Jacks

5 Jumping Air Squats
10min

Strength

Front Squat (10 reps)

5 X 10 @ 50%

This is a deload week. Weight should be 4-5 reps short of failure.
15min to complete

Metcon

Metcon (Time)

2 – 4 – 6 – 8 – 10

Hang Power Clean (96/65)

Push Jerk (95/65)

Front Squat (96/65)
GOAL: 9 – 12min

Time Cap: 15min

Accessory Work

Butterfly Sit-ups (:20sec work/:10sec rest)

TABATA

Butterfly Sit-ups

8 rounds of :20sec work/:10sec rest
4min to complete

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