911 CrossFit

Nov 23rd   - Nov 27th

WODS BY COACH ABDIEL

THIS WEEK AT 911 CROSSFIT

THIS WEEK'S SCHEDULE

Wed, open at 530am - closes 630pm

 (regular AM classes;  PM classes at 430 and 530pm only, and kids bc at 515pm)

Thur, opens 9am -  closes 11am (10 am wod only)

Fri, regular hours

Monday

Warm up: 500m row

Strength: EMOM for 12min

Odd min 45 sec plank

Even min 10 bench press @65-70%

WOD: 5 rds

300m row

200m run

15 chin ups

10 hollow rocks

Tuesday

Warm up: 4 rds

7cal row

7 air squat

7 bf sit ups

Strength: back squat

2x60%, 2x65%, 6x2x70%

WOD: “ladder time”

15 back squat, 1 burpee

14 back squat, 2 burpee

13 back squat, 3 burpee…

Wednesday

Warm up: Tabata exercises

Strength: Push jerk/split jerk

2x60%, 2x65%, 6x2x70%

WOD:

Buy in: (400m run)

3 rds

30 ghd sit ups

20 bicycles

15 k2e

10 reverse crunches

5 wall climbs

Buy out: (400m run)

Thursday

Warm up

9-6-3

Cal row

Jumping jacks

Air squat

Burpee w/2 pushups

Strength: EMOM for 7 min

3 Squat cleans (165, 105)

WOD:

21-15-9

Power Clean (135, 85)

HRPU

Sit ups

Friday

Warm up: 400m run then 20 burpees

Skill: L-sit (2 min total hold w/ rest in b/w)

WOD:

25/20/15/10/5

Part 1

T2b

Supermans

v-ups

deadlift (30% of 1RM)

then 100 dubs or 400 singles

then Part 2: 15/12/9/6

HSPU

Ring dips