Monday 09/09/2019 “Fran”

CrossFit 611 – CrossFit


400 M Row

8:00 Alt EMOM

Min 1: :30 Rower

Min 2: :30 PVC Thruster

Min 3: 10 Scap Pullups and 10 Lat PullDowns with Band

Min 4: :30 Goblet Squat (53/35)


Every 2:00 for 12:00 (6 Sets)

Front Squat + Upper Body Gymnastics Push

Sets 1-2: 5 Front Squat + 5 Upper Body Push

Sets 3-4: 4 Front Squat + 4 Upper Body Push

Sets 4-6: 3 Front Squat + 3 Upper Body Push

(Note: Build to heavy triple FS for the day)

(Note: Upper Body Push Options = Deficit Strict HSPU – Strict HSPU – KHSPU – Ring Dips – LSit DB Press)

Front Squat (Build to Heavy Triple for the Day)


Please get loud and cheer everyone on. Don’t put any equipment away until the last person is finished. This entire week should be about community and pushing each other.

Coach Discussion

(Coaches Note: Spend quality time working positioning/game plan for workout; Help athletes individualize based on current skill set; Take them through a progession to help warm up the pulling; Hang to Bar Taps to Pull to Pull Ups)

Fran (Time)

Thrusters, 95# / 65#


This is optional!!! Or is it? 🙂

1-Mile Run (Time)

Max Effort 1-Mile Run