FRIDAY
Time Trial Warm-up
1600 meter run
Strength Power Snatch 2-2-2-2-2-2 [wmv][mov]
Conditioning As many rounds as possible in 10 minutes of: • 12 Walking Lunges • 10 Hand Release Push-ups • 8 Dumbbell Hang Squat Cleans (#35/20)
CrossFit Games Open Workout 11.6
The sixth and final workout of the Open will end the tough 6 weeks of Games WODs.
04.26.11-05.01.11 Complete as many reps as possible in 7 minutes following rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups
This is a timed workout. If you complete theround of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit Amplify is a registered host site to validate workouts & scores. Email or see a trainer to set-up a time to be judged. Check out the current North Central region leader boards to keep up with the status of our CFAMP members!