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Wednesday 200715

14
Jul

Wednesday 200715

CrossFit Rectify – CrossFit

Movement standards:

Air Squat: https://youtu.be/rMvwVtlqjTE

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

Back Rack Reverse Lunge: https://youtu.be/uSg4ujukkGc

Walking Lunge: https://youtu.be/L8fvypPrzzs

Power Clean & Jerk: https://youtu.be/LtoksZKesMA

DB Suitcase Carry: https://youtu.be/VD6u03iRsD8

Warm-up

Warm-up (No Measure)

200m Run

-then-

2 Rounds

10 Air Squats

10 Glute Bridges

20 Lunges
10min

Strength

Metcon (No Measure)

Back Rack Reverse Lunge

50 reps (choose a challenging weight @ 25 – 30% of Back Squat 1RM)

straight into

Walking Lunges

50 reps (bodyweight)
10min to complete

5min rest before WOD

Metcon

Metcon (Time)

3 RFT (Rounds For Time):

10 Power Clean & Jerk (135/95)

200m Run

10 Power Clean & Jerk (135/95)
GOAL: 12 – 15min

Time Cap: 18min

Accessory Work

Grip: DB Suitcase Carry (200m)

200m DB Suitcase Carry (50/35)
Walk out 100m with right hand, switch on the way back.

5min to complete

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