Sunday, November 27, 2016

THIS WEEK AT 911 CROSSFIT
NOV. 28TH - DEC. 2ND

SATURDAY, DECEMBER 3RD

9AM - MOBILITY WITH COACH DAVID

10AM - CLASS WITH COACH JIM
(WOD CREATED BY COACH NICOLE)
MONDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - FRONT SQUAT
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+

WOD - 17 MIN AMRAP
5, 10, 15, 20, 25+....
SLAM BALL                  20/15
RING DIP
GOBLET SQUAT          55/35

TUESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E90S - SPLIT PRESS
5X5 @ 75%

WOD - 3 RDS
800 MTR RUN 
3 ROPE CLIMBS
12 CLUSTERS                               95/65
WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - BACK SQUAT
8X8 @ 75%

WOD - 5 RDS
15 HRPU
20 WEIGHTED SIT UPS     45/25
25 DEADLIFTS                      75% MAX

*** 6:30pm ***
Mannequin pose WOD


THURSDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
EMOM - BENCH PRESS
5X5 @ 85%


WOD - 15 MIN AMRAP
15 KBS -A                            55/35
15 PULL UPS
15 DOUBLE KBS-R          55/35

BUY OUT - 1000 MTR ROW + 15 BURPEES



FRIDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM - CLEAN & JERK
6 @ 55%
4 @ 65%
2 @ 75%
1 @ 85 %
1 @ 95%
1@ 101+ (MAX)



WOD
RUN 400 MTRS
50 DB SNATCH (25 PER ARM)    45/25
RUN 200 MTRS
50 WALL BALL                               20/14
RUN 200 MTRS
25T2B
RUN 200 MTRS
50 SDHP                                           55/35
RUN 200 MTRS
25 PUSH PRESS                              95/65
RUN 400 MTRS                       


SMILE!!! :)) 








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