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Tuesday 200804

3
Aug

Tuesday 200804

CrossFit Rectify – CrossFit

Movement standards:

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

PVC Around the World: https://youtu.be/qNaVhXUOYJs

PVC Cuban Press: https://youtu.be/3bBXqFivnn8

KB Half Kneeling Windmill: https://youtu.be/uJvyRwHdFsg

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

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

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

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

Push-up Shoulder Tap: https://youtu.be/I24bJj-481Y

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Through

10 PVC Around the World

5 PVC Cuban Press

10 KB Half Kneeling Windmill
10min

Strength

Push Press – 5 X 5 (5 reps)

Push Press

90 – 95% of 1RM STRICT PRESS

Rest at least 2min between sets
ADD 5lbs+ from last week

15 – 20min to complete

Metcon

Metcon (3 Rounds for reps)

TABATA X 3 (:20sec of work/:10sec of rest)

TABATA Push Jerk (95/65)

-2min rest-

TABATA Hang Power Clean (115/80)

-2min rest-

TABATA Deadlift (135/95)

Each TABATA round will last 4min with a 2min rest in between to recover and change weight.
16min to complete

Accessory Work

Push-up Shoulder Taps (50 reps)

Push-up Shoulder Taps

50 reps
5min to complete

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