Sunday, August 21, 2016

THIS WEEK AT 911 CROSSFIT
AUGUST 22 - 26TH


SATURDAY, AUGUST 27TH 

9AM - MOBILITY WITH COACH DAVID
    *** CLEAN 101 - BRUSH UP ON TECHNIQUE & SET UP THROUGH 3 POSITIONS ***

10AM - CLASS WITH COACH NICOLE
*** DOUBLE TROUBLE ***



MONDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - FRONT SQUAT
3X8 @ 85%

WOD 3 RDS 
15 THRUSTERS    95/65
20 BURPEES
25 DOUBLE UNDERS (50 SINGLES)
ROW - 30 CALORIES


TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
EVERY 90 SECONDS - BENCH PRESS
3X8 @ 80%

WOD
MAX IN 5 MINUTES
3 HSPU
6 GOBLET SQUAT       55/35
        *** REST 2 MINUTES ***

MAX IN 5 MINUTES
4 POWER CLEANS      115/95
8 PULL UPS
       *** REST 2 MINUTES ***

MAX IN 5 MINUTES
5 JUMP SQUATS
10 SLAM BALL         20/15


WEDNESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - PUSH JERK
3X8 @ 85%

WOD
12-9-6-3

BACK SQUAT         115/95
SNATCH                 95/65
OHS                       95/65


THURSDAY


WARM UP

PVC/FLOOR STRETCH

SKILLS

MU
L-SIT - MIN 30 SECONDS
RING DIP
HSH/HSW

***WORK ON WHAT NEEDS IMPROVEMENT***


WOD - 4rds

400 MTR RUN
5 TIRE FLIPS
1 ROPE CLIMB
50 MTR WALK LUNGE     45/25


FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - DEADLIFT
3X8 @ 85%

WOD - AMRAP 25MINS

10 HRPU
20 DEADLIFT                         135/95
30 B-FLY SIT UPS
40 JUMP OVER BOX              24/20
50 KBS(R)                             70/55






























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