Friday 4/29/11

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!