THIS WEEK AT 911 CROSSFIT 02/23 - 02/27
Sign up for the OPEN!! Last few days!!
www.games.crossfit.com
MONDAY
FEB 23
A) Shoulder Press: 8-6-4-2-1-1-1
(Suggested rep count to find a 1 rep max press. No dip-drive!!)
B) 3 Rounds For Time:
- 5 Push-jerks 155/105
- 20 wallball 20/14
- 25 Abmat situps
- 400m run
FEB 24
A) 3 minutes of double under practice (freestyle. You must attempt)
B) AMRAP 5: - 10 KB Swings 53/35 - 20 Double unders (scale to 40 singles)
REST 4 MINUTES
C) AMRAP 5: - 10 SDHP 53/35 - 10 Box jumps – Games 24/20
REST 4 MINUTES
D) AMRAP 5: - 10 around the body pass 53/35 - 10 Burpees
WEDNESDAY
FEB 25
A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80%
Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7
B) For Time: (Event 5 From Wodapalooza. RX+ = Rx Division) 35 pullups 15 Power cleans 135/95 (RX+ do 145/105) 25 pullups (RX+ do C2B) 10 squat cleans 155/105 (RX+ do 165/115) 15 pullups (RX+ do C2B) 5 squat clean & jerks 175/115 (RX+ do 185/125)
THURSDAY
FEB 26
A) Not For Time: (any order) - 3 wall climbs or 6 Walk-The-Floors - 300m row - 30 single jump rope - 3 rope planks - 30 wallballs
B) For Time: Wodapalooza Chipper (slightly scaled) - 10 Thrusters 115/75 - 20 Toes to bar - 10 power snatch 115/75 - 20 HR pushups - 100 double unders (scale to 100 bar hops) - 20 HR pushups - 10 power snatch 115/75 - 20 Toes to bar - 10 Thrusters 115/75
FEB 27
CROSSFIT OPEN 15.1!!!!
No comments:
Post a Comment