Call Us: (713) 898-3688‬ | Email Us | Member Login

Tuesday 200310

9
Mar

Tuesday 200310

CrossFit Rectify – CrossFit

Movement standards:

PVC Pass Thru’s: https://youtu.be/fN84_sH7sAM

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

Plate Halo’s: https://youtu.be/D4ISiirBYFA

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

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

Power Clean: https://youtu.be/KwYJTpQ_x5A

Russian KBS: https://youtu.be/RU88iqRVunk

Back Rack Box Step-up: https://youtu.be/W1JZ7jamtII

Chin Over Bar hold: https://youtu.be/yNwmnb_bHuc

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Thru’s

20 Air Squats

10 Plate Halo’s

50ft Bear Crawl
10min – Remainder of time stretching

Strength

Push Press – Wendler Warm-up (5 – 5 – 5)

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

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

Push Press – 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 (AMRAP – Rounds and Reps)

16min AMRAP

6 Power Cleans (95/65)

8 Russian KBS (50/35)

10 Back Rack Box Step-up (95/65) (20/16)
16min to complete

Accessory Work

Grip: Chin Over Bar Hold (2min)

Chin Over Bar Hold

Accumulate 2min

Use a box high enough to set your chin over the bar and then lift feet. Pull shoulder blades back and down to engage the back muscles.
5min to complete

Leave a Reply