15
May
190516
CrossFit Rectify – CrossFit
Warm-up
With empty barbell:
2 Rounds
10 Power Snatches from above the knee
10 Snatch press from behind the neck
10 OHS
Stretch, roll mash
Power Snatch complex: 15-20 Minutes
6×1: Build in weight over the 6 sets
Power Snatch + Hang Power Snatch + Overhead Squat
Metcon (Time)
For Time:
100 Double-unders
50 Sit-ups
40 Power snatches
30 Toes-to-bar
20 Overhead squats
10 Bar muscle-ups or ring muscle-ups
100 Double-unders
RX-65/95
Scale weight and movements accordingly.
Double the reps for single-unders.
Modification for TTB: Knees to elbows OR knees up!
Modification for bar muscle-ups: Jumping bar muscle-ups.
15 Ring dips + 15 Ring rows=10 bar muscle-ups
Cool Down
Coach’s choice
