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Wednesday 200805

4
Aug

Wednesday 200805

CrossFit Rectify – CrossFit

Movement standards:

Inchworm: https://youtu.be/KqCMJWc9Xos

Behind the Head Snatch Grip Press: https://youtu.be/Ab22DXm7J7A

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

Hang Muscle Snatch: https://youtu.be/wY_AhMQj4-4

Power Snatch: https://youtu.be/TL8SMp7RdXQ

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

Bird Dog: https://youtu.be/vzU5xrs1gMQ

Warm-up

Warm-up (No Measure)

2 Rounds (1st with a PVC, 2nd with empty barbell)

5 Inchworms

5 Behind the Head Snatch Grip Press

5 Behind the Head Snatch Grip Press (1/4 Squat)

5 Jumping Air Squats

5 Hang Muscle Snatch
10min

Strength

Power Snatch – Heavy 3 (3 rep)

Power Snatch

Build to a heavy 3

‘Power’ receiving position is anything above parallel and below full lock-out
Perform 1 Overhead Squat for every 3 Power Snatches as you build up to the heavy 3.

15 – 20min to complete

Metcon

Metcon (Time)

18 – 15 – 12 – 9 – 6

Hang Muscle Snatch (75/55)

Box Jump (24/20)
GOAL: 11 – 14min

Time Cap: 17min

Accessory Work

Bird Dog (50 reps)

Bird Dogs

50 reps

Stay in control moving opposite leg and arm at the same time.
5min to complete

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