Wednesday 07/10/2019

CrossFit 611 – CrossFit

Warm-up

General Barbell Warm Up

Perfect Stretch Sequence

Coach Led DL Warm Up

Strength

Every 2:00 for 16:00 (8 Sets)

DL

Sets 1-2: 5 Reps

Sets 3-5: 4 Reps

Sets 6-8: 3 Reps

(Note: Score Heavy Triple fo DL)

***Compare 3-Rep DL 6/5***

Deadlift (3 Rep)

Conditioning

Metcon (Time)

Descending Ladder 10-9-8-7-6-5-4-3-2-1

Alt DB Snatch Per Arm (10 sets of L-R Snatch to start, etc..)

Pistols Per Leg (10 sets of L-R Pistol to start, etc..)

Use progressions for those of us that do not have Pistols. example single leg descent to box

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