911 CrossFit

THIS WEEK AT 911 CROSSFIT  3/23 TO 3/27

3/23

1)  EMOM for 6-10min an unbroken set of:

1 Pull-up
1 TTB
1 C2B Pull-ups
1 TTB
1MU

…..Or a similar variation

2)   Metcon (Time)

4 RFT:

400m Run
30 Double Unders
20 Sit-ups

3/24

1)   12min EMOM (No Measure)

Minute 1: 30 Sec GHD Hollow Body Hold
Minute 2: 30 Sec Squat Hold
Minute 3: 1 Leg Glute Bridge 15 sec/leg

2)    Metcon (No Measure)

5 Sets:
8 Power Cleans (115/75)
8 Burpee Box Jumps

Rest 2min between sets

3/25

1)     Push Press (10 minutes to build to a max)


2)     Metcon (No Measure)

EMOM for 20 min:
Odd: 15/10 Calorie Row
Even: 15/10 Push-ups

Rx Plus:
Odd: 20/15 Cal Row

Even: 20/15 Push-ups

3/26

1) Dynamic Warm-up/Hip Mobility

2) Back Squat (3×3; rest 2min between sets )

3) Metcon (Time)

4 Rounds for Time :
10 C2B Pull-ups
10 Clean and Jerks (135/95)

3/27

1)     15.5 GET READY! THIS IS IT!!!!!

Then time for the after party. make sure you RSVP on Facebook by wednesday so we can have an accurate count of whom is coming. Friends and family invited!!!!!!