THIS WEEK AT 911 CROSSFIT
AUGUST 29 - SEPTEMBER 2ND
SATURDAY, SEPTEMBER 3RD
9AM - MOBILITY WITH COACH DAVID
*** KIP & MUSCLE UP PROGRESSION ***
10AM - CLASS WITH COACH NICOLE
*** BURP YOUR BROAD ***
MONDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
E2MOM - BACK SQUAT
5@ 60%
5@ 65%
5@ 75%
5@ 80%
5@ 85%
WOD
10,9,8,7....
SNATCH 95/65
PISTOLS (EACH LEG)
T2B
BUY OUT - ROW 1000 MTRS
TUESDAY
WARM UP
PVC/FLOOR STRETCH
SWOD
EVERY 90 SECONDS - PUSH PRESS
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%
WOD - FOR TIME
RUN 400 MTRS
50 WALL BALLS 20/14
50 HRPU
50 KBS-A 55/35
50 SIT UPS
50 CAL ROW
WEDNESDAY
WARM UP
PVC / FLOOR STRETCH
SWOD
E2MOM - SQUAT CLEAN
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 75%
5 @ 85%
WOD - 5RDS
RUN 200 MTRS
5 DEADLIFTS 135/105
5 HANG CLEANS 135/105
5 FRONT SQUATS 135/105
5 S2OH 135/105
THURSDAY
SKILLS
ROPE CLIMB
MONKEY BARS
KIP
HSPU
****WORK ON WHAT NEEDS IMPROVMENT***
WOD - 3 RDS
RUN 400 MTRS W/ PLATE 45/25
3 ROPE CLIMBS
BEAR CRAWL 50 MTRS
25 OHL 45/25
FRIDAY
WARM UP
PVC / FLOOR STRETCH
SWOD
E2MOM -DEADLIFTS
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
5 @ 85%
WOD
7 CLEAN & JERK 115/95
17 HSPU
17 DB SNATCH 55/35
17 DIP
17 SUMO DEADLIFT HIGHPULL 115/95
21 PULL UPS
21 PUSH PRESS 115/95
21 BOX JUMP 24/20
21 BACK SQUAT 115/95
27 SIT UPS
27 SLAM BALLS 20/15
27 K2OE
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