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FRIDAY 200911

Warm-up

Coaches Choice…..


Strength and Skill

8 sets, every 2 mins for 16 minutes:

First 4 sets: 1 Hang Squat Clean + 1 Clean
Last 4 sets: 1 Squat Clean

Building each set – finding heavy single


FITNESS 200911

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.


PERFORMANCE 200911

CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…


At Home Conditioning

Every 4 minutes, for 24 minutes (3 sets) of:

Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches
Station 2 = 100 Double-Unders + 400 Meter Run


Mobility

Mash Trap and Pecs with LAX ball
Partner PVC forearm smash
Roll Posterior

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