Wednesday 09/11/2019

CrossFit 611 – CrossFit

Warm-up

Barbell Warmup for Clean and Jerk

2 Rnds

200 Meter Run

5 Step Ups 24/20

5 Thrusters (PVC/Empty Barbell)

5 Scap Pullups

5 Power Cleans (Empty Barbell)

5 Pike Position Scap Pushups

5 KBS

5 Hanging Knee Raises

5 Deadlift (EBB)

5 Push Jerks (Empty Barbell)

Movement Prep

10 On the clock for Athletes to Warmup to the weights they will use during the workout. Only One barbell per person. Talk about adding weight along the way.

Conditioning

9/11 Memorial WOD (Time)

For Time:

2001 Meter Row or Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 Meter Run or Row

Scaled Version:

2001 Meter Row or Run

11 Box Jumps (24/20 in)

11 Thrusters (95/55 lb)

11 Pull-Ups

11 Power Cleans (135/95 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (1.5/1 pood)

11 Toes-to-Bar OR K2E

11 Deadlifts (135/95 lb)

11 Push Jerks (95/55 lb)

2001 Meter Row or Run

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