THIS WEEK AT 911 CROSSFIT
Nov 9th - Nov 13th
C.Five rounds for time of:Row or spin 20 calories / 2 min225/155 pound Deadlift, 10 reps
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hollow Rock, 35 reps
Minute 2 – Arch Rock, 35 reps
Minute 3 – Nose-to-Wall Handstand Hold
B.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8x80%
C.
Three rounds, each for time, of:
Row or Spin - 40 calories / 4 min
20 Burpees
40 Double-unders
Rest 2 minutes
A.
Three rounds, not for time, of:
10 Toes-to-bar
40 Double-unders
B.
Emom FOR 10 MIN (10 sets):
Power Clean, 1 rep
Coach Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C.
Complete as many rounds as possible in 15 minutes of:
115/85 pound Push Jerk, 15 reps
15 Pull-ups
15 Burpees
A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
B. Mobility and Maint.
- Thoracic Mobility drills - 8 min
- Lower body mobility drills - 10 min
- Upper Extremity mobility drills - 6 min
C
Four rounds, not for time, of:
Good Morning, 8 reps
15 Banded push-ups (around your back and shoulders)
D
EMOM, for 6 minutes (6 sets):
2 Power Snatches
SAVE THE DATE NOV 20th 7pm – 911 FAM THANKSGIVING DINNER
BRING A PLATER AND MINGLE WITH FRIENDS,
THIS IS OUR 5TH ANNUAL – A 911 TRADITION
MONDAY
– NOV 9TH
A.Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Handstand Push-upsMinute 2 – 12 Chest-to-bar Pull-upsMinute 3 – L-sit, 45 seconds
B.Every minute, on the minute, for 15 minutes:Deadlift, 1 repCoach’s
Notes:Build your way up to today’s heavy single. Let feel dictate the load.
C.Five rounds for time of:Row or spin 20 calories / 2 min225/155 pound Deadlift, 10 reps
TUESDAY - NOV 10TH
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hollow Rock, 35 reps
Minute 2 – Arch Rock, 35 reps
Minute 3 – Nose-to-Wall Handstand Hold
B.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8x80%
C.
Three rounds, each for time, of:
Row or Spin - 40 calories / 4 min
20 Burpees
40 Double-unders
Rest 2 minutes
WED - NOV 11TH
A.
Three rounds, not for time, of:
10 Toes-to-bar
40 Double-unders
B.
Emom FOR 10 MIN (10 sets):
Power Clean, 1 rep
Coach Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C.
Complete as many rounds as possible in 15 minutes of:
115/85 pound Push Jerk, 15 reps
15 Pull-ups
15 Burpees
THR - NOV 12TH
REST DAY, GO LIGHT ON THE LOAD
A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
Aerobic Restoration
Row or spin for 10 min
May also chose to
go around the complex 2 x 800
B. Mobility and Maint.
- Thoracic Mobility drills - 8 min
- Lower body mobility drills - 10 min
- Upper Extremity mobility drills - 6 min
WOD
C
Four rounds, not for time, of:
Good Morning, 8 reps
15 Banded push-ups (around your back and shoulders)
D
EMOM, for 6 minutes (6 sets):
2 Power Snatches
E
Every minute, on the minute, for 8 minutes:
Minute 1 – 10 Pull-ups
Minute 2 – 32/24kg Kettlebell Swing, 30 reps
Minute 1 – 10 Pull-ups
Minute 2 – 32/24kg Kettlebell Swing, 30 reps
FRIDAY
NOV 13TH
A.
Every 90 seconds for 15 minutes (10 sets):
Front Squat
1x2x75%
B.
Every minute, on the minute, for 8 minutes:
Deadlift
1x3x75%
C.
Every minute, on the minute, for 12 minutes:
Minute 1 – 10 Pull-ups
Minute 2 – 32/24kg Kettlebell Swing, 30 reps
Minute 3 – Lunge, 20 reps (20 pairs)
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