Tuesday 200317
CrossFit Rectify – CrossFit
Movement standards:
PVC Pass Thru: https://youtu.be/fN84_sH7sAM
Plate Halo: https://youtu.be/D4ISiirBYFA
Ring Row: https://youtu.be/sEAOZc77wk8
Push-up: https://youtu.be/0pkjOk0EiAk
Push Press: https://youtu.be/iaBVSJm78ko
Abmat Sit-up: https://youtu.be/_HDZODOx7Zw
Single-arm DB Push Jerk: https://youtu.be/3VLGk9ThZ1U
Suitcase Carry: https://youtu.be/VD6u03iRsD8
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Pass Thru’s
10 Plate Halo’s
10 Ring Rows
5 Push-ups
10min – Remainder of time stretching
Strength
Push Press – Wendler Warm-up (5 – 5 – 5 )
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Push Press – 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)
12min AMRAP
12 Abmat Sit-ups
8 Single-arm DB Push Jerk (L) (50/35)
12 Abmat Sit-ups
8 Single-arm DB Push Jerk (R) (50/35)
12min to complete
Accessory Work
Grip: DB Suitcase Carry (200m)
200m DB Suitcase Carry (50/35)
5min to complete
