Monday “The Dooley”

CrossFit 611 – CrossFit

Warm-up

200m Jog

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 Ring Pulls @2020

Min 4: :30 Seated PVC Wall Angel Press

Strength

Overhead Squat

Strength

(Note: 5:00 Coach led OHS Warm Up/Mobility)

Every 2:00 for 10:00 (5 Sets)

OHS @ 32X1

Set 1: 5 Reps

Set 2: 4 Reps

Set 3: 4 Reps

Set 4: 5 Reps

Set 5: 4 Reps

(Note: Build to heavy 4 for the day; Goal is to make 2nd Wave -sets 4-5- heavier)

Conditioning

The Dooley (AMRAP – Reps)

“The Dooley”

Partner WOD

**See Notes for Scoring**

3 Rounds

5:00 AMRAP

Buy-in: 30 Alternating DB Snatch (50/35)*each round*

In Time Remaining AMRAP:

6 HSPU

9 Overhead Squats (75/55)

12 Pull-ups

Rest 2:00

(Note: Total Length of time will be 19 Minutes

5 min, 2 min rest, 5 min, 2 min rest, 5 min)

(Note: Athletes can break up DB Snatch as they see fit)

(Note: Athletes will alt movements in AMRAP)

**SCORE is the AMRAP portion only, DB Snatch is just the Buy In**

(Note: Buy In is for Each round)

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