911 CrossFit

THIS WEEK AT 911 CROSSFIT
JUNE 13TH TO JUNE 17TH
GET FIT FOR YOUR FATHERS DAY!!
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MONDAY

WARM UP – COACHES CALL  THEN…

3 ROUNDS, NOT FOR TIME
L-sit, 30 seconds
3x8

BB ROW

DB SIDE RAISE

DB OH

SWOD

Every two minutes, for 12 minutes ( 6 sets):
Front Squat

2X65%
4x5x85%

WOD -  AMRAP

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

REST 2 MINUTES

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

REST 2 MINUTES

5 MINUTES

BACK SQUAT X 5  -  155/105

CLEAN X 10   - 155/105

PUSH PRESS X 15  - 155/105 

TUESDAY

WARM UP – 4 RDS

ROW 250 MTRS

REST 1 MINUTE

Then…

Every minute, on the minute, for 9 minutes:
Minute 1 – 5 Bar Muscle-ups
Minute 2 –  100 M SPRINT
Minute 3 – 50 Double unders

Every two minutes, for 12 minutes (6 sets):
BENCH PRESS AND BARBELL ROWS

1x3x70%
1x2x75%
1x1x80%
1x1x85%
1x1x90%
1x1xM.E.

WOD - 18 MIN CAP

5, 10, 15, 20, 25.....

- PULL UPS

- WALL BALL - 20/14

WEDNESDAY

WARM UP – COACHES CALL, THEN…

WARM UP - 3X8

DB TRICEP KICKBACK

DB BICEP CURLS

STRICT PUSH UP

SWOD

Every two minutes, for 16 minutes (8 sets):
Snatch
1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%
1x1xM.E.

THURSDAY

Aerobic Restoration – AT YOUR OWN TIME
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
–  SPIN maintain a relaxed pace)

WARM UP – COACHES CALL, THEN…

HOLLOW ROCK - 3 X20

SUPERMAN - 3X20

BRIDGE UP - 3X10

SWOD
Every two minutes, for 6 minutes (3 sets):
Power Clean and Split Jerk
1x1x75%

REST 3 MIN, THEN…

Three rounds not for time:
95/65 strict shoulder press (or 75% of your ME)

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

WOD - 12 MINS AMRAP

BUY IN 800 MTR RUN

 K2E  X 7

 SHOULDER TAP X 7

 KBSR X 7   70/55

BUY OUT 800 MTR RUN

FRIDAY

WARM UP

KIP  3X12

BB AB ROLL 3X12

HSH - 60 SECONDS X 3

Then…

Three rounds, not for time, of:
12 Ring Dips
L-sit, 30 seconds

SWOD

E2MOM - 12 MINS

OHS

8X50%

6X55%

4X60%

2X75%

2X75%

1X85%

WOD - FT

95/65

30 HRPU - 10 C&J

20 HRPU - 10 C&J

10 HRPU - 10 C&J