Wednesday

CrossFit 611 – CrossFit

Warm-up

200m Run

Lap Spiderman Lunges

Lap Tip Toe Walk

Lap Heel Walk

then,

:30 Bent over T-Spine Rotation w/ Hip Hinge

:30 Reverse Bear Crawl (Slow and Controlled)

:30 Bear Shoulder Taps (Slow and Controlled)

Barbell Warm-Up

5 RDL

5 Front Rack Elbow Rotations

5 Front Squats @23X1

5 Strict Press

5 Push Press

5 Back Rack Elbow Rotations

5 Back Squats @23X1

5 Sumo Stance Good Mornings

5 Reverse Lunges/Leg

Barbell Technique

Barbell Warm Up: 2 Rounds NFT

3 Strict Press w/ :03 Pause OH

3 Push Press w/ :03 Pause OH

3 Push Jerks w/ :03 Pause OH

3 Tall Jerks

3 Split Jerks w/ :03 Pause OH (Check footwork before recovering)

Strength

Every :90 for 12:00 (8 Sets)

Jerk

(Note: Build to heavy single for the day; Push or Split based on skill)

Split Jerk (Heavy Single)

Push Jerk (Heavy Single)

Metcon

The Open Test (AMRAP – Rounds and Reps)

18:00 AMRAP

50 Wallballs (20/14)

50 Double Unders (100 Singles)

40 Box Jumps (24/20)

40 T2B

30 Alt DB Snatch

30 Burpees

20 Cleans (135/95) (Full or Power)

20 Shoulder-to-OH

10 Snatches (Full or Power)

10 CTB or MU

Mobility

Shoulder Work

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