THIS WEEK AT 911 CROSSFIT, COOPER CITY
APRIL 4TH - 8TH
Monday
A. Warm up – coach’s call
Back Squat (1RM)
Push Press (1RM)
Metcon (for Time)
C. WOD
3 rounds for time
30 Dubs
25 Push Press 75/55
25 Burpees
200m Run
5 Power Cleans 155/105
10 Box Jumps 24/20
5 Power Cleans 155/105
10 Box Jumps 24/20
Tuesday
B. Front Squat (1RM)
C.
DT (for Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary,
20 2009
Wednesday
Bench Press (1RM)
Bent Over Row (1RM)
Metcon (AMRAP - Reps)
10min AMRAP
20 KBS 53/35
10 T2B
20 KBS 53/35
10 T2B
5 Power Cleans
30 Dubs
30 Dubs
Then MOBILITY
Thursday
A.Warm up – coach’s call
B. SWOD
Back Squat (5RM)
C. WOD
Metcon (Time)
55 HSPU
55 Burpees
55 Wall Balls
55 Deadlifts 225/155
55 Burpees
55 Wall Balls
55 Deadlifts 225/155
Friday
Warm up
Mobility
200m Walking Lunge (Time) THEN...
Metcon (AMRAP - Rounds and Reps)
20min AMRAP
5 Pull ups
10 Push ups
15 Squat Cleans 95/65
5 Pull ups
10 Push ups
15 Squat Cleans 95/65
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