Friday 2003020
CrossFit Rectify – CrossFit
Movement standards:
Jumping Jack: https://youtu.be/wxfa0HVPYBY
Air Squat: https://youtu.be/rMvwVtlqjTE
Push-up: https://youtu.be/0pkjOk0EiAk
Front Squat: https://youtu.be/uYumuL_G_V0
Power Clean: https://youtu.be/KwYJTpQ_x5A
Push Jerks: https://youtu.be/VrHNJXoSyXw
Barbell Hold: Hold barbell at the waist (top of deadlift)
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
15 Air Squats
10 Push-ups
10min – Remainder of time stretching
Strength
Front Squats – Wendler Warm-up (5 – 5 – 5)
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Front Squats – Wendler Week 3 (5 – 3 – 1+)
Work sets: 75%, 85% ,95% (go for max reps on last set; goal of 2-3 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
4min AMRAP
10 Power Cleans (95/65)
8 Front Squats (95/65)
6 Push Jerks (95/65)
Rest 2min
4min AMRAP
8 Power Cleans (115/85)
6 Front Squats (115/85)
4 Push Jerks (115/85)
Rest 2min
4min AMRAP
6 Power Cleans (135/95)
4 Front Squats (135/95)
2 Push Jerks (135/95)
16min to complete – add weight during rest periods
Accessory Work
Grip: Barbell Holds (:30sec)
5min EMOM
:30sec Barbell Holds (185/135)
5min to complete
