911 CrossFit

THIS WEEK AT 911 CROSSFIT 

MAY 30TH TILL JUNE 3RD, 2016

MONDAY
MORNING CLASSES ONLY, IN OBSERVANCE OF MEMORIAL DAY.
OPEN GYM UNTIL 11AM.

WARM UP

3 ROUNDS

Single Arm DB Row X10

60  JUMP ROPE (OR du)

TRX ABS ROLL OUT X 8

https://www.youtube.com/watch?v=I-iFIAfhen4

SKILL – PULL UP – 3X 5   Practice Skill with thin band or partner assist

SWOD - NONE

 HERO WOD

21-18-15-12-9-6-3

bear crawl (25 M) - before each round

- squat clean

- Double under

- Deadlift

- Box Jump

TUESDAY

WARM UP

3x8

DB shrug

BB bent over row (hips)

DB Press

 GWOD - 3x12

Bridge Up

Candlestick

Bar Leg raise (abs)

KIp

SWOD

Every two minutes, for 16 minutes (8 sets):
Clean and Jerk
1x1x60%
1x1x70%
1x1x75%
1x1x80%
2x1x85%
2x1x90%

WOD

20 min AMRAP

10 Burpee / Pull ups

25 KBR

50 Double Unders

WEDNESDAY

WARM UP -  3x12

Goblet Squats

OH Walk Lunge

Side Lunge

THEN Strict Dip Practice X 20

SWOD

Tempo Front Squat

EMOM FOR 10 MIN,

SETS OF 5 @65 TO 75%

4 sec Negative, no pause, with an fast push/drive back to the top

WOD - 5 Rounds

25 Wall Ball

200m farmerwalk

25 sit ups

THURSDAY

WARM UP

4x5

Highpull

Good Morning

Ring Dip

GWOD

3x Handstand - 30/15 seconds

5x Plank - 20/10 seconds

7x Beat Swing

Every two minutes, for 10 minutes (5 sets):
Back Squat
1x2x80%

       WOD

6 Rounds

sprint 50m / 15 HRPU

         3 minute rest

5 Rounds

1 Rope climb

7 tire flip

200m run

FRIDAY

WARM UP (3 ROUNDS)

5 strict pull ups

10 jump squats

15 sit ups

SWOD

Every two minutes, for 16 minutes (8 sets):
Snatch
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
2x1x95%

WOD

12min AMRAP

200m run

Complex - Clean + FS + PP  x 7

200m run