Saturday Sport 09/14/2019

CrossFit 611 – Sport

Dynamic Warm-Up

12:00 Alt EMOM

Min 1: 200m Run

Min 2: 12-15 KBS

Min 3: 12-15 Slam Balls

Min 4: 6-8 Empty Barbell S20 + 6-8 OHS (or front squats)

(Note: Pick up the intensity each round)

Barbell Warm-Up

Snatch Focus

For Quality (Empty Bar)

5-4-3-2-1

Snatch Push Press

Snatch Drop

Snatch Balance

Sots Press

Conditioning

@0:00 Sport A.

@15:00 Sport B.

@30:00 Sport C.

@40:00 Sport D.

SPORT A.

Metcon (Weight)

@0:00

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

5 OHS (AHAP) + 5 CTB

(Note: Bar comes from the ground)

SPORT B.

Metcon (AMRAP – Rounds)

@15:00

EMOM until failure……

30 DU + Squat Clean (135/95)

(Note: Add 1 Clean each minute until failure….; 30/1….30/2….30/3…30/4….until not able to get all reps in during minute)

(Note: 10:00 Time Cap)

SPORT C.

Metcon (Time)

@30:00

For Time

500m Row/Ski

50 HSPU

500m Row/Ski

(Note: 8:00 Time Cap)

SPORT D.

Metcon (Time)

@ 40:00

4 RFT

10 Burpee BJ (24/20)

20 Double DB Front Squats (AHAP per hand)

(Note: 8:00 Time Cap)

Tags: