THIS WEEK AT 911 CROSSFIT
AUGUST 8TH - 12THSATURDAY - 9AM - MOBILITY TRAINING WITH COACH DAVID
SATURDAY - 10AM - COACH NICOLE - ANIMAL KINGDOM
MONDAY
WARM UP
PVC/FLOOR
SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%
ASCENDING - 3 SECONDS
WOD - 3 ROUNDS
10 FRONT SQUAT 135/95
1 ROPE CLIMB
10 CLEAN & JERK 135/95
1 ROPE CLIMB
BUY OUT 800 MTR RUN
WARM UP
PVC/FLOOR
SWOD
EMOM - SNATCH
8X3 @ 85%
WOD - CAP 30 MINUTES
200 MTR RUN
20 HSPU
200 MTR RUN
30 WALL BALLS 20/14
200 MTR RUN
40 KBS 55/35
200 MTR RUN
50 B-FLY SIT UP
200 MTR RUN
40 DOUBLE UNDER
200 MTR RUN
30 PUSH PRESS 95/65
200 MTR RUN
20 T2B
200 MTR RUN
WEDNESDAY
WARM UP
PVC/FLOOR
SWOD
E2MOM - BENCH PRESS + 5 PUSH UPS
8X8 @ 65%
WOD
THRUSTER
95/65
PULL UPS
THURSDAY
SKILLS - 15 MINUTES
KIP
DOUBLE UNDERS
HSPU
***WORK ON WHAT NEEDS IMPROVEMENT***
SIDE PLANK DIP 20/10 X 3
WOD - AMRAP 20 MINS
15 BAR BURPEES
400 MTR RUN
15 KNEE TO OPPOSITE ELBOW
400 MTR FARMERWALK 55/35
FRIDAY
WARM UP
PVC/FLOOR
SWOD
EMOM - PUSH PRESS @ 85%
8, 6, 4, 2, 4, 6, 8
WOD - FOR TIME
50 GOBLET SQUAT 55/35
25 SHOULDER SLAP
50 BOX
JUMP 20/14
25 HRPU
50
DEADLIFT
185/135
25 LEG RAISE (RIG)
50 SLAM
BALL 20/15
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