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Wednesday 2200311

10
Mar

Wednesday 2200311

CrossFit Rectify – CrossFit

Movement standards:

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

Glute Bridge: https://youtu.be/Jv6_ak2_hLI

Lunges: https://youtu.be/L8fvypPrzzs

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

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

HSPU: https://youtu.be/InRvHNUOlSs

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Good Morning

10 Glute Bridge

20 Lunges
10min – Remainder of time stretching

Strength

Deadlift – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Deadlift – Wendler Week 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (No Measure)

15min ALT EMOM

Min 1: 12 Box Jump (24/20)

Min 2: 6 HSPU

Min 3: 18 Deadlifts (185/135)
15min to complete

Accessory Work

Grip: Partner Barbell Carry (200m)

200m Partner Barbell Carry (115/85)

Each partner will grab the collars on the ends of the barbell.
5min to complete

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