THIS WEEK AT 911 CROSSFIT, COOPER CITY
MARCH 28T - APRIL 1ST
WARM UP
400M RUN
THEN…
3 ROUNDS ,
NOT FOR TIME
10 BRIDGE
UPS
20 SHOULDER
PASSES, WITH PVC PIPE
30 SEC OF
CANDLESTICK HOLD
THEN 3X
4 BAR MUSCLE-UPS
40 DOUBLE UNDERS
B.
Every minute, on the minute, for 10 minutes:
Power Clean
1x2x75%
Every minute, on the minute, for 10 minutes:
Power Clean
1x2x75%
Complete as many rounds as possible in 6 minutes of:
155/105 pound Hang Clean, 5 reps
10 BARBELL ROW
C.
WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups
REST
2 MIN THEN…
TABATA
KBS 53/35
TUESDAY
- WARM UP –COACH’S
CALL
- Three rounds, not for time, of:
Handstand Hold, 45 seconds
L-sit, 20 seconds
- S WOD
Every minute, on the minute, for 4 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x65%
1x1x75%
Back Squat
1x4x40%
1x3x50%
1x2x65%
1x1x75%
Every two minutes, for 8
minutes (4 sets):
Back Squat
1x1x85%
1x1x90%
2x2x90%
Back Squat
1x1x85%
1x1x90%
2x2x90%
- WOD
AMRAP – CAP 12 MIN
4 Squat cleans 60%
8
Handstand Push-ups
12 Burpees
20 T2B
RUN 100M Sprint
WEDENESDAY
WARM
UP
Run 400m
then
3 rounds:
10
RING/ TRX PUSH UPS
20
VUPS
10
RING DIPS
B - G WOD
Every minute, on the minute, for 9 minutes:
Minute 1 – Hamstring Curls (feet in rings), 15 reps
Minute 2 – INCH WORM, 10 reps
Minute 3 – HOLLOW ROCKS, 15 reps
Every minute, on the minute, for 9 minutes:
Minute 1 – Hamstring Curls (feet in rings), 15 reps
Minute 2 – INCH WORM, 10 reps
Minute 3 – HOLLOW ROCKS, 15 reps
C. S WOD
Every 2 minutes, for 10
minutes (5 sets):
Split Jerk x 1 rep
Split Jerk x 1 rep
D.
WOD
CAP 12 MIN
For time (Make note of your time for each round)
For time (Make note of your time for each round)
205/145 pound Push Jerk, 10 reps
20 HRPU
Rest 1 minute
Rest 1 minute
185/135 pound Push Jerk, 20 reps
20 CHEST TO BAR
Rest 1 minute
155/105 pound Push Jerk, 30 reps
20 HRPU AND
20 CHEST TO BAR
THURSDAY
A.
WARM UP – COACH’S CALL
B.
GWOD
- 30 Lateral Push Ups
C. S WOD
BENCH
1x3x70%
1x2x80%
1x3x85%
1x3x85%
1x6x80%
1x2x80%
1x3x85%
1x3x85%
1x6x80%
D. WOD
Complete
for time:
21 CALORIE ROW
15 Power Snatches
9 Bar Facing Burpees
15 Thrusters
21 CAL ROW
21 CALORIE ROW
15 Power Snatches
9 Bar Facing Burpees
15 Thrusters
21 CAL ROW
FRIDAY
Complete 4
rounds (not for time - use it to warm up)
20 Double Unders / 40 Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Wall Balls
C. S WOD
Hang
Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm
WOD -
CHIPPER
100 air squats
90 sit ups
80 alternating lunges
70 hollow rocks
60 kb sumo high pull
50 mountain climbers
40 push ups
30 burpees
20 jump squats
10 HRPU
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