Tuesday 4/16/2019

CrossFit 611 – CrossFit


200m Run


3 Rounds

:30 DB Floor Press (AHAP)

:30 Banded Push Downs

Rest :30

:30 Standing DB Hammer Curls

:30 Banded Hammer Curls

Rest :30

Pull/Pull Strength Progression

Metcon (No Measure)

8:00 Alt EMOM

Min 1: 10 Ring Rows @2020

Min 2: 15 Push Ups w/ Hip Circle Above Elbows

Min 3: 15 PVC Banded Lat Pull Dows

Min 4: 20 Banded Tricep Extensions


Metcon (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

20 Box Step Overs (50/35 per Hand) (20″/20″)

20 DB Thrusters (50/35 per Hand)

20 T2B

20 Double Arm DB Snatch (50/35 per Hand) https://www.youtube.com/watch?v=SimPWZFHZ8U

20 Cals (Ski/Row)

(Note: Alternate Each Movement)
(Coaches Note: Spint – recover -sprint – recover; Great opportunity for athletes to learn the ski erg on this workout; Movements will give athletes opportunities to push their comfort levels on certain movements because of the rest periods; Encourage athletes to push to 1 more rep than they are typically comfortable doing for sets or try to be UB if possible; especially if they would typically break these types of sets up)