Friday

CrossFit 611 – CrossFit

Warm-up

400m Jog

Barbell Warm-Up

With an Empty Barbell

5 RDL

5 Front Rack Elbow Rotations

5 Front Squats @23X1

5 Strict Press

5 Push Press

5 Back Squats @23X1

5 Sumo Stance Good Mornings

5 Kang Squats

Perfect Stretch Routine

Barbell Technique

Empty Barbell (45/35)

Clean or Snatch

3 Hip Power w/ :02 Pause in Catch

3 Hang Power w/ :02 Pause in Catch

3 Mid-Shin Power w/ :02 Pause in Catch

Hip Power + FS

Hip Full (Squat)

Hang Power + FS

Hang Full (Squat)

Mid-Shin Power + FS

Mid-Shin Full (Squat)

Strength

Every 2:30 for 15:00 (6 Sets)

1.1 Power Clean

(Note: :10 Rest Between Reps; Goal is to be 89-94%)

Power Clean (6 x 2 @ 89-94%)

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

10 Hang Power Cleans (135/95)

20 BJ (24/20)

Mobility

Barbell (racked) Trap Smash

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