THIS WEEK AT 911 CROSSFIT, COOPER CITY
REMEMBER TO PERFORM
AT LEAST 2 X A WEEK.
Aerobic
Restoration at you own time, Perform 25 to 40 minutes
MOBILITY
–
Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes
with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
Monday
Bench press, EMOM
1x4x40%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Metcon (Time)
200m Walking Lunges
100 Dubs
50 KBS 70/53
100 Dubs
50 KBS 70/53
30 CLEAN AND JERKS 95/65
Tuesday
Front Squat (EMOMx10 work up to 90%)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
5min Rest
AMRAP 12 minutes:
3 Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Arch Rocks
3 Strict Pull-ups
20 Alternating Pistols
20 Tuck Crunch
3 Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Arch Rocks
3 Strict Pull-ups
20 Alternating Pistols
20 Tuck Crunch
Wednesday
WARM UP - COACH'S CALL
Every
two minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk
7x1xM.E.
Clean + Front Squat + Jerk
7x1xM.E.
Then…
Every
two minutes, for 6 minutes (3 sets):
Clean and Jerk
3x1x90% (of today’s complex max)
Clean and Jerk
3x1x90% (of today’s complex max)
Metcon (Time)
3RFT
Run 400m
21 Deadlifts 225/155
12 Pull ups
Run 400m
21 Deadlifts 225/155
12 Pull ups
BUY OUT
800m run
800m run
Thursday
Aerobic Restoration
at you own time, Perform 25 to 40 minutes
MOBILITY
– Choose 1-2 Thoracic
Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
Snatch
Every two minutes, for
10 minutes (5 sets):
High Hang Snatch + Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
High Hang Snatch + Mid Hang Snatch
1x1x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 ManMakers 45/25
10 Box Overs 24/20
10 ManMakers 45/25
10 Box Overs 24/20
40 DU
Friday
WARM UP - COACH'S CALL
Back Squat
Every minute, on the
minute, for 8 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Back Squat
1x4x40%
1x3x50%
1x2x60%
1x1x65%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Shoulder Press (follow same % as above)
Barbel bent over rows (follow same % as above)
Metcon (Time)
4RFT
9 Power Clean 155/105
6 Alternating Lunges (front rack)
3 Push Jerk
10min Cap
9 Power Clean 155/105
6 Alternating Lunges (front rack)
3 Push Jerk
10min Cap
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