Monday 07/29/2019

CrossFit 611 – CrossFit

Warm-up

200m Run

Lap Spider Man Lunges

Lap Frankensteins

Lap Bear Crawl

Lap Walking Samson Stretch

Lap Seal Walk

Barbell Warm-Up

Thruster 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 clusters

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

Conditioning

@ 0:00

15:00 AMRAP

200m Run

12 T2B

8 Box Jumps

AMRAP Thrusters

@ 15:00

10:00 Build to Heavy 3-Rep Thruster (from rack)

(Note: Athletes choose load for amrap; Once bar is dropped set is over and athletes run again)

(Note: Score will be total load lifted x total thruster reps)

Metcon (AMRAP – Reps)

15:00 AMRAP

200m Run

12 T2B

8 Box Jumps

AMRAP Thrusters

Thruster

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