Wednesday 08/14/2019

CrossFit 611 – CrossFit

Warm-up

200m Run

Dynamic Warm Up

8:00 Alt EMOM

Min 1: :30 Bike (:10 Easy; :10 Moderate; :10 Hard)

Min 2: 5 SA KB Sots Press/Arm or 5 S/A 1/2 Kneeling Bottoms Up KB Press

Min 3: :30 Plate Hops

Min 4: 5 Double Arm Turkish Sit Ups (Light and controlled) https://www.youtube.com/watch?v=acoGuL2lFRs

Barbell Cycling

12:00 Alt EMOM READ NOTES BELOW

Min 1: 5 Behind the Neck Snatch Grip Push Press

Scale to back squat with SOTS press at the bottom (light bar or PVC)

Min 2: 5 Snatch Drops with :02 Pause in Catch

Scale to Front Squat

Min 3: 5 Snatch Balance

Scale to Power Snatch

Min 4: 5 OHS with :02 Pause in Bottom

Scale the weight

NOTES: Min 1 and Min 2 should be light weight. Drop snatch is all about focusing on speed and technique. Snatch Balance & OHS with pause should be 70-85% of 1RM OHS.

Overhead Squat

Conditioning

Metcon (AMRAP – Reps)

11:00 AMRAP

11 Wall Balls

11 OHS (95/65)

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