THIS WEEK AT 911 CROSSFIT,
DEC 28 TO JAN 1ST/2016
HAPPY NEW YEAR - CLOSED ON FRIDAY
MORNING WODS ONLY ON THURSDAY
MONDAY
A.
Three rounds, not for time, of:
3 Weighted Pull-ups (MAY USE A DUMBELL ON YOUR FEET)
20 Shoulder Taps
L-sit, 45 seconds
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
2x1x70%
2x1x75%
2x1x80%
2x1x85%
2x1x90%
1x1x95%
1x1x100%
C.
Every two minutes, for 10 minutes (5 sets):
Pause Front Squat
1x4xM.E.
WOD - CHIPPER
25 pullups
25 squat holding a
plate 45/25
25 pushups
50 overhead plate
walking lunges (45/25)
Run 400
50 overhead plate
walking lunges (45/25)
25 pushups
25 squat holding a
plate 45/25
25 pullups
TUESDAY
WARM UP, AGILITY DRILLS
A.
Every two minutes, for 12 minutes (6 sets):
Shoulder Press
1x5x50%
1x5x60%
1x5x70% X 2
1x10x60% X2
B. TECH WORK 10 MIN
Find 1Rm – FRONT SQUATS
C.
AMRAP - 12 minutes of:
24/20″ Box Jump, 15
reps
20/14 pound
Wallball Shot, 30 reps
50m (inside the gym)
Bear Crawl
200m RUN (outside)
WEDNESDAY
A.
Three rounds, not for time, of:
10 Handstand Push-ups
15 Toes to bar
B.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch
1x1x70%
1x1x75%
2x1x80%
2x1x85%
C.
Three rounds for time of:
275/185 pound Deadlift, 10 reps
15 Chest-to-bar Pull-ups
30 Double-unders
THRUSDAY 12/31 – NEW’S YEAR EVE
HALF DAY - MORNING WODS ONLY
WARM UP – COACHE’S CALL
HERO WOD
BADGER – 3 rounds for time
95/65 LBS Squat Clean - 30 reps
30 Pull ups
Run 800m
COOL DOWN - AEROBIC RESTORATION
ROW – 6 to 8 min @ 50%
MOBILITY IS A MUST!
FRIDAY – CLOSED – HAPPY NEW YEAR
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