911 CrossFit

THIS WEEK AT 911 CROSSFIT, COOPER CITY
BROWARD COUNTY
APRIL 25-29TH

WE ARE LOOKING TO DO A PARK WORKOUT AND WATER SKI  APRIL 30TH - SATURDAY 

see notes in the Fb group

https://www.facebook.com/groups/1417376388473749/

AMELIA HEART PARK IN HIALEAH
MORE INFO AT THE WHITE BOARD

INVITE FRIENDS!!!

HIIT CLASSES  MON WED AND FRIDAY @  630PM
SAT 9AM (OPEN TO THE PUBLIC, FIRST CLASS FREE)
WANT MORE FREE CLASSES, INVITE A FRIEND FOR SAT AND EARN A FREE CLASS.


MOBILITY - perform at least 2 x a week
– 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.

MONDAY

WARM UP

THEN…

3 ROUNDS OF

Minute 1 – Weighted Pull-ups
Minute 2 – L-sit, 45 seconds
Minute 3 – 20 Shoulder Taps

SWOD
Every two minutes, for 14 minutes (7 sets):
BENCH  AND BARBELL ROW
1x4x70%
1x3x80%
1x2x90%
1x1x95%
3x1x100%

WOD

Angie (Time)

For Time: 
100 pullups 
100 pushups 
100 situps 
100 air squats

TUESDAY

WARM UP

THEN…

Three rounds, not for time, of:
Handstand Hold, 45 seconds
L-sit, 30 seconds
12 Chest-to-bar Pull-ups

SWOD

B.
Every two minutes, for 14 minutes (7 sets):
Deadlift
1x8x50%
1x8x55%
1x8x60%
1x6x65%
1x6x70%
1x4x75%
1x4x80%

Metcon (Time)

3RFT

400m Run
12 Deadlifts 225/155
5 hspu

20 Hollow rocks

WEDNESDAY

WARM UP

Two rounds, not for time, of:
12 Pull-ups
12 Ring Dips
24 Walking Lunge Steps

SWOD

Every 2 minutes, for 14 minutes (7 sets):
Clean and Jerk
1x3x65%
1x2x70%
1x2x75%
1x2x80%
1x1x85%
1x1x90%
1x1x95%

THEN

3 RDS

95/65 pound Push Press, 20 reps

95/65 pound Barbell Lunge (back rack), 20 reps

AMRAP - Rounds and Reps

 9 min AMRAP
10 T2B
10 Clean and Jerk 135/95
10  RING DIPS (OR BOX DIPS)

10 Chest to bar

THRUSDAY

Perform 25 to 40 minutes of one of the following at approximately 60% effort

B.
Every two minutes, for 12 minutes (6 sets):
CLEANS
1x4x70%
1x3x80%
1x2x90%
1x1x95%
2x1x100%

Metcon (Time)

10 RFT

10 EACH HAND – DB SNATCH
5 Burpees
1 Rope Climb

Buy out – 800m run + row 500m

FRIDAY

WARM UP – COACHE’S CALL

SWOD

Every minute, on the minute, for 12 minutes:

SNATCH COMPLEX Build up to 75% ME

Pull to knee, High pull,Snatch,OHS

Metcon (Time)

For Time
100 Wall Balls 20/14
100 Burpees
100 KBS 70/53
100 Dubs