28
Jan
190128
CrossFit Rectify – CrossFit
Warm-up
3 min Cardio Run / Bike / Row
Pass Thru 20
Overhead Squat 20
Inch Worms 10
Grab Barbell
Power Snatch WU / Skill work
10 Hip Drive, Shrug
10 Hip Pull from the Hang
10 Muscle Snatch from the Hang
10 Full Power Snatch
Metcon
Metcon (Time)
For TIme
2 Rds
15 Pull Ups
15 Power Snatches (75/ 55)
( 3 min rest)
2 Rds
10 Pull Ups
10 Power Snatches (95/75)
( 3 min Rest)
2 Rds
5 Pull Ups
5 Power Snatches ( 135/ 95)
L2 – Start 20 lbs lighter or Make only 10 lbs increase each jump
L1 – Same weight thru entire metcon. Barbell
Pulls up – Butterfly, Kip, Band assisted Kip. or Ring Rows