Wednesday

CrossFit 611 – CrossFit

Warm-up

Warm-up (No Measure)

20 PVC pass through while waiting..

200 Meter Run

Line Drills to get athletes started:

High Knees

Butt Kickers

Side Shuffle

Spider-Man lunges

2 Rnds (1-PVC, 1-BB)

8 Front Squats

8 Push Press

8 Thruster

8 OHS

w/ BB

Clean grip

5 Dip and Shrug

5 Dip and elbows high

5 Muscle Clean

5 Squat Clean

then

Snatch grip

5 Dip and Shrug

5 Dip and elbows high

5 Muscle Snatch

5 Squat Snatch

Workout

NEW YEAR barBELL DROP (AMRAP – Reps)

30:00 Partner AMRAP

RX = 95/65

Partner A AMRAP Power Clean (95/65)/(75/45) (other partner runs 400m)

Partner B AMRAP Power Clean (95/65)/(75/45) (other partner runs 400m)

Partners share 100 DU (300 Singles) (one working at a time)

Partner A AMRAP Hang Clean + Jerk (95/65)/(75/45) (other partner runs 400m)

Partner B AMRAP Hang Clean + Jerk (95/65)/(75/45) (other partner runs 400m)

Partners share 80 Deadlifts (95/65)/(75/45) (one working at a time)

Partner A AMRAP Power Clean + Front Squat (95/65)/(75/45) (other partner runs 400m)

Partner B AMRAP Power Clean + Front Squat (95/65)/(75/45) (other partner runs 400m)

Partners share 60 Burpees (one working at a time)

Partner A AMRAP Cluster (Squat Clean Thruster) (95/65)/(75/45) (other partner runs 400m)

Partner B AMRAP Cluster (Squat Clean Thruster) (95/65)/(75/45) (other partner runs 400m)

Partners share 40 Snatches (95/65)/(75/45) (one working at a time)

**Score is total reps completed while partner is running** Do not add DU, Deadlifts, Burpees, or Snatches to your score.

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