Thursday

CrossFit 611 – CrossFit

Warm-up

2 min Air Bike

Perfect Stretch Routine

2 Rounds:

Lap Tip Toe Walks

Lap Heel Walks

Lap OH Plate Carry (Down and Back)

20 DU/30 SU

Barbell Warm-Up

Clean or Snatch Grip

Athlete will choose which lift to perform after the WOD – Clean (Power or Squat) or Snatch (Power or Squat)

BB Warm-up should be done for the lift athlete plans to do

Metcon

Running clock

Part 1 – Annie (no more than 15 min)

Part 2 – 15 minutes to work on lift of your choice (Power Clean, Clean, Power Snatch, Snatch) – you can build in load to a heavy single or you can strictly work on technique

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
15 Min Time Cap

Clean

Power Clean

Snatch

Power Snatch

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