Monday 200210

CrossFit Rectify – CrossFit

Movement standards:

Air Squats: https://youtu.be/rMvwVtlqjTE

Lunges: https://youtu.be/DlhojghkaQ0

Burpees: https://youtu.be/auBLPXO8Fww

Back Squat: https://youtu.be/QmZAiBqPvZw

Front Squat: https://youtu.be/uYumuL_G_V0

Burpee Pull-up: https://youtu.be/tJZWaWVLq8I

Front Rack Hold: https://youtu.be/pWFEPmveDLo

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Air Squats

10 Lunges

5 Burpees
10min – Remainder of time stretching

Strength

Back Squat – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Back Squat – Wendler Week 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (Time)

3 Rounds for Time:

12 Front Squats (135/95)

12 Burpee Pull-up
15min time cap

Accessory Work

Core: Front Rack Hold (Accumulate 2min)

Front Rack Hold

Accumulate 2min in front rack. Add 50% to the weight used in the metcon. The bar can be pulled from the rack.
Grip on the bar should be as close to a full grip as possible.