CrossFit Shelby – Competition

A. CONDITIONING

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Warm-up (No Measure)

-Rest 10:00-

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 SET

1:00 Cat Cow

1:00 Inch Worms

1:00 Alt. Groiners

1:00 Plank

Into…

2-3 ROUNDS

10 Scap Pull-Ups

5 Empty Barbell Slow Good Mornings

10 Empty Barbell Bent Over Rows

5 Empty Barbell Slow RDL

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Workout

Metcon (Weight)

FOR QUALITY

21-15-12-9-6

Strict Pull-Ups or Ring Rows

3-6-9-12-15

“Library” Deadlift (Athlete Choice, Heavy)*

*Library DL = Complete Control and Quiet to the Floor

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Mobility or Meditation – Athlete Choice for Self-Care

(No Measure)