Monday

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

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