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Tuesday 200218

17
Feb

Tuesday 200218

CrossFit Rectify – CrossFit

Movement standards:

KB Deadlifts: https://youtu.be/2BihmIx1H_M

Banded Good Mornings: https://youtu.be/CTRaCzE8pWU

Push Press: https://youtu.be/iaBVSJm78ko

Plate Halos: https://youtu.be/D4ISiirBYFA

Deadlift: https://youtu.be/1ZXobu7JvvE

Plank: https://youtu.be/k5tMDyxcZs4

Warm-up

Warm-up (No Measure)

3 Rounds

20 KB Deadlifts

10 Banded Good Mornings

5 Push Press (bar)

10 Plate Halos
10min – Remainder of time stretching

Strength

Deadlift – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Deadlift – 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 (AMRAP – Rounds and Reps)

5min AMRAP

3 Deadlift (275/185)

7 Push Press (115/75)
Send heats out every 5 min if needed to accomodate bars.

Accessory Work

Core: Planks

3 Rounds

90sec Plank

30sec Right Side Plank

30sec Left Side Plank

1min rest between rounds
8min to complete

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