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Wednesday 200624

23
Jun

Wednesday 200624

CrossFit Rectify – CrossFit

Movement standards:

Banded Deadlift: https://youtu.be/obM6SBVa-MU

Glute Bridge: https://youtu.be/wMEoGwkk650

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

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

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

Strict Pull-up: https://youtu.be/HRV5YKKaeVw

Mountain Climber: https://youtu.be/1J4hRICVjRo

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Deadlifts

10 Glute Bridges

10 Banded Good Mornings
10min

Strength

Deadlifts (3 reps)

Deadlifts

8 X 3 (use 75 – 80% of 1RM)

Faster up than down tempo
Add 10lbs from last week

15min to complete

Metcon

Metcon (Time)

9 – 15 – 21

Power Clean (95/65)

Strict Pull-up
GOAL: 5 – 8min

Time Cap: 11min

Accessory Work

Core: Mountain Climbers (100 reps)

100 Mountain Climbers
5min to complete

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