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Wednesday 200527

26
May

Wednesday 200527

CrossFit Rectify – CrossFit

Movement standards:

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

PVC Press: https://youtu.be/6XffPs-z82E

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

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

Plate Front Raise: https://youtu.be/xg-m_46NIbg

L-sit DB Press: https://youtu.be/4pbdO9mBE5M

SDHP: https://youtu.be/gh55vVlwlQg

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

Front Squat: https://youtu.be/uYumuL_G_V0

Warm-up

Warm-up (No Measure)

2 Rounds

20 Plate Halo’s

10 PVC Press (3sec up/3sec down)

10 PVC Cuban Press
10min

Strength

Shoulder Press (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min for all 3 movements

add 5 lbs from last week

Plate Front Raise (12 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 lbs from last week

L Sit DB Press (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 lbs from last week

Metcon

Metcon (Time)

3 Rounds For Time

15 SDHP (95/65)

10 Push Press (95/65)

15 Front Squats (95/65)
GOAL: 12min or less

15min time cap

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