911 CrossFit

THIS WEEK AT 911 CROSSFIT,COOPER CITY
JUNE 27 - JULY 1ST

–       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

MONDAY

WARM UP - 3 X 12 REPS

DB SIDE RAISE

DB HAMMER

DB FRONT RAISE

DB FLY

SKILL

Turkish Get Up

Every two minutes, for 10 minutes (5 sets):
2 reps, means 2 pairs (left and right)

Start light to warm up, practice first

1x2x40%
1x2x50%
1x2x60%
1x2x70%
1x1x80%

WOD

3MIN AMRAP -  (95/65)

5X PUSH PRESS / 10 X SIT UP

REST 1 MIN

5 MINS AMRAP - (95/65)

7X BB BACK LUNGE /10 HRPU

REST 1 MIN

7 MINS AMRAP - 

9 SUMO DL / 10 HSPU

TUESDAY

TUESDAY

WARM UP - 3 REPS X 50

JUMPING JACK X 50

MT CLIMB X 50

PLANK/TUCK X 50

BROAD JUMP X 50 MTRS

GWOD

ROW 2 MINS / 

INTENSE 30 SECS

X - 10 MINS - TOTAL

B.
Every minute, on the minute, for 5 minutes:

BENCH PRESS AND BARBELL ROLLS

1x3x60%
1x2x70%
1x2x75%
1x1x80%
1x1x85%

Every two minutes, for 4 minutes (2 sets):

1x1x90%
1x1x95%

WOD

3 ROUNDS FORTIME

ROPE CLIMB 3X 

BEAR CRAWL BACKWARD - 50 MTRS

10X BOX JUMP OVER   (24/20)

50 DOUBLE (100 SINGLE)

10 X POWER CLEAN  (96/65)

WEDNESDAY

WARM UP- 3X 12

L SEATED - DB PRESS

STRICT PUSH UP

REVERSE SNOW ANGEL

A.
Every two minutes,

FRONT SQUAT - E2MOM

8X3 X 80%

WOD

BUY IN - RUN 800 M

WOD - 20 MINS - - 3...6...9...12...

SNATCH SQUAT - (95/65)

PULL UP

PISTOL (PER LEG)

THURSDAY

WARM UP  3 X 12

LEG RAISE ABS - RIG

SUPERMAN - HOLD 3 SECONDS

V-UPS 

GWOD

SPRINT - 50 MTRS - REST 30 SECONDS X 10

SWOD

Every two minutes, for 8 minutes (4 sets):
Dead lift and hip ext barbell lift
1x4x70%

WOD - 17 MIN CAP

ROW 500 MTRS

20 KNEE - TO - OPPOSITE - ELBOW (RIG)

20 BB BURPEES

20 THRUSTER (95/65)

BUY OUT - 400 MTR RUN

FRIDAY

WARM UP - 3 ROUNDS

WALL SQAUT HOLD - HIGH 10 SECONDS / LOW 20 SECONDS X 3

CALF RAISE X 12 - WITH WEIGHT

JUMP SQUAT X12 

GWOD

WALK 400 MTRS WITH BB ON SHOULDERS 1X

SWOD

A.
PUSH PRESS - 90 SECONDS

8X5X 65% - HOLD 3 SECONDS UP

B.
Split Jerk
3x2x75%

WOD

15 CLEAN & JERK   (95/65)

15 WALL BALL (20/14)

15 T2B

10 CLEAN & JERK (95/65)

10 WALL BALL (20/24)

10 T2B

5 CLEAN & JERK (95/65)

5 WALL BALL 

5 T2B