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Wednesday 200219

18
Feb

Wednesday 200219

CrossFit Rectify – CrossFit

Movement standards:

Strict Press: https://youtu.be/5yWaNOvgFCM

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

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

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

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

Flutter Kicks: https://youtu.be/VoHnFoltddg

Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 Strict Press (bar)

10 PVC Pass Thru’s

10 Plate Halos
10min – Remainder of time stretching

Strength

Strict press – Wendler Warm-up (5 – 5 – 5)

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

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

Strict 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 (Time)

For Time:

12 Strict Press (95/65)

400m Run

12 Push Press (95/65)

200m Run

12 Push Jerk (95/65)

100m Run
15min time cap

Accessory Work

Core: Flutter Kicks (:30secs)

5min EMOM

:30sec of Flutter Kicks
5min to complete

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