Wednesday

CrossFit 611 – CrossFit

Warm-up

200m Jog

Monster Lap Foward

Monster Lap Backwards

10 Jumping Jacks + 5 Broad Jumps

10 Scap Push Ups + 5 Dynamic Push Ups or Push Ups w/ Band Around Elbows

Dynamic Warm-Up

2 Rounds

With A Partner

:30 Banded Face Pulls (Slow and Controlled)

:30 Banded Lat Pull Downs (Slow and Controlled)

:30 Banded Tricep Extensions (Slow and Controlled)

:30 Band Pull Apart with External Rotations

(Note: Alt Full Rounds; Work 2:00/ Rest 2:00

Strength

@0:00 – 3 Push Press @ 80% (of heavy 5); Rest :90

@1:30 – 5 Push Press @ 80% (of heavy 5); Rest 2:00

@3:30 – 3 Push Press @ 85% (of heavy 5); Rest :90

@ 5:00 – 5 Push Press @ 85% (of heavy 5); Rest 2:00

@7:00 – 3 Push Press @ 90% (of heavy 5); Rest :90

@8:30 – 5 Push Press @ 90% (of heavy 5)

Push Press (5 reps at 90%)

Metcon

Stairway to Heaven (AMRAP – Reps)

“Stairway to Heaven”

9:00 AMRAP

3 Burpee Box Jumps

3 Wall Balls (20/14 to 10’/9’)

3 Power Snatch (95/65)

6,6,6

9,9,9

12,12,12….

Continue up ladder until 9:00 mark

Mobility

Frog Stretch

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