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Wednesday 200701

30
Jun

Wednesday 200701

CrossFit Rectify – CrossFit

Movement standards:

Lunge: https://youtu.be/L8fvypPrzzs

Groiner: https://youtu.be/X1LV2LhVOOY

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

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

Russian KB Swing: https://youtu.be/RU88iqRVunk

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

Box Jump: https://youtu.be/NBY9-kTuHEk

Slam Ball: https://youtu.be/ePo39a3mSfk

Warm-up

Warm-up (No Measure)

2 Rounds

20 Lunges

10 Groiners

10 Banded Deadlifts
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)

4 RFT (Rounds for Time):

13 Russian KB Swings (50/35)

9 Power Cleans (115/80)

15 Box Jumps (24/20)
GOAL: 13 – 16min

Time Cap: 19min

Accessory Work

Slam Balls – 50 (50 reps)

Slam Balls

50 reps

Make sure to get to full extension of the knees, hips and arms at the top.
Choose a challenging weight that allows 10 – 15 unbroken reps to start.

5min to complete

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