Saturday Sport

CrossFit 611 – Sport

Dynamic Warm-Up

12min Alt EMOM

Min 1: 150/100 m Row

Min 2: 8 Toes 2 Bar

Min 3: 12/10 Cal AB

Min 4: 15 AKBS (53/35)

Barbell Warm-Up

Barbell Warm Up: 3 Rounds NFT

3 hang clean high pulls

3 hang muscle cleans + 3 strict presses

3 front squats @ 53X1+ 3 push presses

3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

3 tall cleans + 3 push jerks

3 hang (squat) cleans + 3 split jerks

Metcon (Time)

For Time

50 Power Clean & Jerk (95/65)

Metcon

Metcon (2 Rounds for reps)

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

@ 0:00

10:00 AMRAP

20 Wall Balls (30/20)

10 Burpees over Wall Ball

5 MU

Rest/Walk 5:00

@ 15:00

10:00 AMRAP

5 Devils Press (50/35 per hand)

10 Box Step Overs (24/20)

(Note: Add 5 Devils Press each set; 5/10….10/10….15/10…)

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