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Tuesday 200317

16
Mar

Tuesday 200317

CrossFit Rectify – CrossFit

Movement standards:

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

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

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

Push-up: https://youtu.be/0pkjOk0EiAk

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

Abmat Sit-up: https://youtu.be/_HDZODOx7Zw

Single-arm DB Push Jerk: https://youtu.be/3VLGk9ThZ1U

Suitcase Carry: https://youtu.be/VD6u03iRsD8

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Thru’s

10 Plate Halo’s

10 Ring Rows

5 Push-ups
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 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)

12min AMRAP

12 Abmat Sit-ups

8 Single-arm DB Push Jerk (L) (50/35)

12 Abmat Sit-ups

8 Single-arm DB Push Jerk (R) (50/35)
12min to complete

Accessory Work

Grip: DB Suitcase Carry (200m)

200m DB Suitcase Carry (50/35)
5min to complete

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