911 CrossFit

THIS WEEK AT 911 CROSSFIT, COOPER CITY  

MONDAY

WARM UP

Partner GHR 3×6

BARBELL  ABs  Wheel 3×8

Side Plank 3x60s

SWOD

Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x5x65%

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

WOD - 3 ROUNDS

5 Wall Walks

400m  Run

20 Alternating Push Ups

40 OH Lunges   25/45

BUY OUT - 1k Row

TUESDAY

WARM UP

DB Bench Press 3×12

Weighted Plank Hold 3x60s

Dragon Flag Negatives 3×6

SWOD

Every two minutes, for 14 minutes (7 sets):

Complex of 1 Power Clean + 2 Push Press

WOD

  3X AMARP IN 3 MIN (3 SETS OF 3 MIN) 1:30 REST IN BETWEEN

12 Thrusters (95/65)

12 Step Down Box Jumps (24/20)

 In the first 3:00, the athlete finishes 1 full round + 12 thrusters + 5 box jumps. After the 1:30 rest, the athlete will finish finish the 7 remaining box jumps for that last round before going back to the thrusters. The final score will be total rounds complete for all 3 AMRAPs.

WEDNESDAY

WARM UP

Single Arm DB Press 3×10

DB Lateral Raises 3×10

Hollow Rocks 3×20

Arch Rocks 3×20

SWOD

Every two minutes, for 10 minutes (5 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%
1x2x90%

Every 90 seconds for 9 minutes (6 sets):
Deadlift
1x3x75%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

WOD

Metcon (Time)

2 Rounds

12 Pull Ups

15 Burpees

18 KB Snatches (AHAP)

400m Run

THRUSDAY

WARM UP

DB Curls 3×20

Good Mornings 3×10

Single Leg DB RDL 3×10

SKILL - Turkish Get Up

TECH WORK – 15 MIN

WOD

Metcon (Time)

4 Rounds

10 Front Squats (115/75)

50 Double Unders

FRIDAY

Gymnastics

Beat Swing Technique

Beat Swing (2) + Toes to Bar (2) + Beat Swing (2) + Pull Up (2)

Toes to Bar (3) + C2B Pull Up (2) + Muscle Up (1)

SWOD

Every two minutes, for 14 minutes (7 sets):
Hang Clean + Clean

Metcon (Weight)

20:00 at constant pace/effort

25m HEAVY Sled Push

7 Tire Flips or Heavy D-Ball Cleans

200m Run

BUY OUT

Weighted Sit Ups 3×20

Hollow Holds 3x20s

Arch Rocks 3×20

(DAVIE, PLANTATION, PEMBROKE PINES, WESTON)