Friday 07/26/2019

CrossFit 611 – CrossFit

Warm-up

400m Run

General Barbell Warm Up

Perfect Stretch Sequence

Barbell Warm-Up

Clean Warm Up (Coach Led)

2 Rounds (Coach Led)

3 hang clean high pulls

3 hang muscle cleans + 3 strict presses

3 front squats @ 53X1+ 3 push presses

3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)

3 thrusters

3 hang (squat) cleans + 3 split jerks

(Note: Try to hold onto the bar the entire complex; Rest approx :60-:90 between rounds)

Conditioning

One continous clock with two meseaures. One for Calories and one for Weight.

Metcon (Calories)

Partner AMRAP

With a running clock….

0:00-3:00

(Partner 1 Work/Partner 2 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 2 S20)

3:00-6:00

(Partner 2 Work/Partner 1 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 2 S20)

6:00-9:00

(Partner 1 Work/Partner 2 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 5 Lateral Burpees over Bar)

9:00-12:00

(Partner 2 Work/Partner 1 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 5 Lateral Burpees over Bar)

12:00-15:00

(Both Partners Working)

3:00 Max Cals (Bike)

(Note: Partners will determine load for barbell)

(Note: Ok to sub row/ski for bike)

(Note: Score Cals and Total Load Lifted Seperately)

Metcon (Weight)

Partner AMRAP

With a running clock….

0:00-3:00

(Partner 1 Work/Partner 2 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 2 S20)

3:00-6:00

(Partner 2 Work/Partner 1 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 2 S20)

6:00-9:00

(Partner 1 Work/Partner 2 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 5 Lateral Burpees over Bar)

9:00-12:00

(Partner 2 Work/Partner 1 Rest)

:60 Max Cals (Bike)

2:00 Max Reps (Hang Squat Clean + 5 Lateral Burpees over Bar)

12:00-15:00

(Both Partners Working)

3:00 Max Cals (Bike)

(Note: Partners will determine load for barbell)

(Note: Ok to sub row/ski for bike)

(Note: Score Cals and Total Load Lifted Seperately)

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