Monday

CrossFit 611 – CrossFit

Warm-up

250m Row

2 Rounds:

10 Scap Push-ups

10 Alt Shoulder Reach-Thrus

10 Banded Air Squats

10 Banded Hip Thrusts

10 Scap Pull-ups

Barbell Warm-Up

Coach led

2 Rounds

3 strict presses with 2 second hold at lockout

3 push presses with 2 second hold at lockout

3 push jerks with 2 second hold at lockout

3 split jerks (check foot position before standing up)

3 split jerks with 2 second pause at receiving position

Strength

10:00 Alt EMOM

Min 1: 5 Push Press Press (AHAP)

Min 2: 5 Banded Barbell Bent Over Row https://youtu.be/V3uKfk5ETqU

(Note: Quckly build to heavy 5-rep on BP)

Push Press (5-Rep Heavy)

Conditioning

Metcon (Time)

3 RFT

21 DB Thrusters (50/35)

15 Pull Ups

9 Burpees over DB

Mobility

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