190415

CrossFit Rectify – CrossFit

Warm-up

400 M Run or Row

With pipe or barbell:

10 deadlifts

10 shrug on toes (Bar kept close to the body and arms are kept straight through the pull)

10 power pulls (Arms are allowed to bend due to the dynamic motion of the opening hips and shrug)

10 hang power cleans

Hang Power Cleans-Form and technique (3×3)

5×1 Shrug on toes @50% of 1RM

5×1 Power pull @50% of 1RM

3×3 Hang Power cleans @ 70% of 1RM

Make each lift count. Learn from every lift!

Power=Force X Velocity

Barbell kept close to the body

No “walking” with the bar

Metcon (Time)

Partner WOD for time:

One athlete working at a time. Split reps evenly.

“Linda-ish”

20-18-16-14-12-10-8-6-4-2

Dumbbell deadlifts

Floor press

Single-arm dumbbell hang power clean

(alternate arms as needed)

25/35

L1-20/30

L2-15/25

Cool Down

Coach’s choice!