190506
CrossFit Rectify – CrossFit
Warm-up
20 Calories Row or Bike
Then:
10 Slow air squats
10/10 Leg kicks
10 Straight legged-sit-ups
10 Walking toe touches
Warm up with empty barbell for snatches (full squat)
Snatch DL
Snatch Shrug from below the knee
Power Snatch
OHS
Snatch Balance
Snatches
Work up to 80% of your 1RM
Then:
3×1 @ 80%
3×1 @ 85%
3×1 @ 90%
Metcon (Time)
Partner WOD for Time
Courtesy of “The Fittest Experience”-with some minor modifications!
Team Texas Midline Massacre
Male/Male and Female/Female if possible!
Try to use ONE barbell per team.
40 ft-2 Slamball carries OR KB carries-AHAP
150 Double-unders OR 300 Single-unders
60 ft Handstand walk OR Wheelbarrow
16 Snatches (power or squat) 105/185
26 Overhead squats
36 Dumbbell Thrusters 35/50
15 minute cut-off time
Scale weight and movements accordingly!
Use a barbell if dumbbells aren’t available for thrusters! 75/115
Cool Down
Coach’s choice!
