The Frye Friday 08/16/2019

CrossFit 611 – CrossFit

Warm-up

200m Jog

General Barbell Warm Up

Perfect Stretch Sequence

Then….

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 tall cleans + 3 push jerks

3 hang (squat) cleans + 3 split jerks

Strength

Every :90 for 12:00 (9 Sets)

Power Clean + Jerk

(Note: Build in load to heavy for the day; Not a 1RM)

Power Clean + Split Jerk

may do split or push Jerk

Conditioning

The Frye Part A (AMRAP – Reps)

“The Frye”

With a running clock….

@ 0:00

8:00 AMRAP

3 Power Cleans (155/105)

3 Push Jerks (155/105)

(Note: Every 2:00 complete 8/6 Cals (AB) and 40 DU (80 Singles)

@ 8:00

5:00 to Build to Heavy UB Complex

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk

(Note: Complex must be unbroken, no rep if hands come of the bar)

(Note: Score for AMRAP is total power clean & push jerks)

(Note: Score for Complex will be heaviest load completed UB)

The Frye Part B (Weight)

“The Frye”

With a running clock….

@ 0:00

8:00 AMRAP

3 Power Cleans (155/105)

3 Push Jerks (155/105)

(Note: Every 2:00 complete 8/6 Cals (AB) and 40 DU (80 Singles)

@ 8:00

5:00 to Build to Heavy UB Complex

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk

(Note: Complex must be unbroken, no rep if hands come of the bar)

(Note: Score for AMRAP is total power clean & push jerks)

(Note: Score for Complex will be heaviest load completed UB)

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