CrossFit 611 – CrossFit
Warm-up
200m Jog
then 2 Rounds:
10 Banded lateral steps (right/left)
10 Banded Air Squats
:30 wrist mobility
:30 ankle mobility/leg
Barbell Warm-Up
With a PVC or Empty Barbell
5 RDL
5 Front Rack Elbow Rotations
5 Front Squats @23X1
5 Behind the Neck Snatch Grip Push Press
5 Snatch Balance
5 OHS
Barbell Technique
Empty Barbell (45/35)
Clean or Snatch
3 Hip Power w/ :02 Pause in Catch
Hip Power + OHS
Hip Full (Squat)
3 Hang Power w/ :02 Pause in Catch
Hang Power + OHS
Hang Full (Squat)
3 Mid-Shin Power w/ :02 Pause in Catch
Mid-Shin Power + OHS
Mid-Shin Full (Squat)
Strength
Every :90 for 12:00 (8 Sets)
Snatch
(Note: Build to heavy single for the day; Modify to power based on skill)
Snatch (Heavy Single)
Metcon
Metcon (AMRAP – Reps)
9:00 AMRAP
3 Snatch (135/95) (Power or Full)
3 (HSPU)
(Note: Each Round add 3 HSPU; 3/3….3/6….3/9….3/12….)
Mobility
Lat Work