WEEK 2 DEC 26TH TO DEC 30TH

THIS WEEK AT 911 CROSSFIT, COOPER CITY

MONDAY  26

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 minshoulders mobility 4 min  hips mobility

B)  L2) back squat   2 min rest for series

70%5 75%5 80%3  85%3x3

L1) back squat

3,3,3,3,3  ( Go up the weight keeping the technique

and mechanics)

D) WOD

L2) 5-10-15-20

t2b

power clean  95/65 lb

2 min rest

for time

400 m run  fast

50 wall ball

L1)5-10-15-20

K2e

hang power clean 75/55 lb

2 min rest

250 m row

30 wall ball

E)ACCESSORIES + GYMNASTICS

3X 10/10 Curl hamstring

https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be

30 resp for leg

https://www.youtube.com/watch?v=W7NpDR_deio

3X8/6 strict t2b or  strict  k2c TUESDAY 27 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  B)L2)snatch pull + snatch  70%2x2+1 75%2+1 80%1+1 85%3x1+1  https://www.youtube.com/watch?v=7EseHXMjWro L1)snatch tecnic , little weigth for 12 min https://www.youtube.com/watch?v=LwukPTfa-Cw C)WOD L2)5 rounds sprint 150 m row  12 American swing  55/35 lb 5 burpees  12 American swing  55/35 lb 2 m rest Between round L1)5 rounds sprint  100 m row  12 American swing  35/25 lb 5 burpees  12 American swing  35/25 lb 2 min rest Between round E)ACCESSORIES + GYMNASTICS  3x max effort hand stand on the wall  1 m rest  Between round 3X 15 face pull  https://www.youtube.com/watch?v=aZ9v9azQljE 3x 10/10 cuban press dumbel  https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be WEDNESDAY  28 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warm-up +   4 min shoulders mobility 4 min hips mobility  B) L2) L1) sumo dead lift  5,5,5,5,5,   Going up the weight in each round, keeping the technique https://www.youtube.com/watch?v=lKhmcUCScAo C) L2) 50 goblet squat 55/35 lb  40 snatch Alternated, from the floor 55/35 lb  30 box jump over  20  push press for arm  10 pull up strict  L1) 50 goblet squat 35/25 lb  40 snatch Alternated, from the floor 35/25 lb  30 box jump 20  push press for arm  10 rig row  D)ACCESSORIES + GYMNASTICS  3x 15/10 sec ring support hold  3x 10/8 rings push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be 3x20 reps total farmer lunges 2 kb  THURSDAY 29 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  B) L2)  RECOVERY  5 X 400 m run 2 min rest Between round slow pace  stretching 10 min  B) L1) Emom 20 min Minute couple  20 sec  jump rope  5 power snatch  75/55 lb Odd minute  10 sit up  5 power clean jerk 75/55 lb  C) GYMNASTICS L2) complete 2 min L st ( Stretched legs ) L1) complete  1:30 min L sit ( Bent legs )  L2) 3x max effort ring row  L1) 3x max effort strict pull up whit band 1x max effort push up whit plate 25/15 M   15/10 W FRIDAY 30 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warm-up +   4 min shoulders mobility 4 min hips mobility  B) L2) clean pull + hang squat clean + front squat  2+1+2  Maximum weight in 12 minutes L1)hang squat clean + front squat tecnic , little weigth  for 12 min.  2+2   https://www.youtube.com/watch?v=rmEcr__ElKQ C) L2) WOD  10-9-8-7-6-5-4-3-2-1 bench press  1/3 body wight  1-2-3-4-5-6-7-8-9-10 ohs 95/65 lb L1) 10-9-8-7-6-5-4-3-2-1 floor press whit 2 kb  35/25 lb 1-2-3-4-5-6-7-8-9-10 wall ball  D)ACCESSORIES + GYMNASTICS  3x 4/2 wall climb  3x10 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x15 internal band rotation  https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be 3x10 external rotation with band  https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

DEC 19-23 PABLO PROGRAM WEEK1

THIS WEEK AT 911 CROSSFIT, COOPER CITY
DEC 19TH TO 23RD

DEC 24TH REGULAR 10 AM WOD

WITH NICOLE

MONDAY DEC 19TH

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

B)L2) back squat    2 m rest for series

70%5 75%5 80%3x5

L1) back squat

5,5,5,5,5  ( Go up the weight keeping the technique

and mechanics)

D)WOD

L2)4 rounds

600 m row

18 wall ball  ( unbroken )

10 burpees over the row

1 m rest Between round

L1)4 rounds

500 m row

15 wall ball

10 burpees over the row

2 m rest Between round

E)ACCESSORIES + GYMNASTICS

3X 10/10 Curl hamstring

https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be

30 resp for leg

https://www.youtube.com/watch?v=W7NpDR_deio

3X8/6 strict t2b or  strict  k2c

TUESDAY DEC 20TH

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

B)L2)power clean (no Tng = TOUNCH AND GO)

70%2 75%2x2 80%3x2

C)L2)emom 10  ( you work whit 75% of  the push press)

2 push press + 1 push jerk  + 15 High plank

L1)  emom  10 min work  ( technic , light weigth)

1 press + 2 push press + 15 Higth plank

D)WOD

L2)AMRAP 14 m

400 m run  with ball 20/14 lb

15 power snatch 95/65 lb

L1)AMRAP 12 m

400 m run

15 hang power snatch 75/55 lb

E)ACCESSORIES + GYMNASTICS

3x max effort hand stand on the wall 1 m rest

Between round

3X 15 face pull

https://www.youtube.com/watch?v=aZ9v9azQljE

3x 10/10 cuban press dumbel

https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be

WED DEC 21ST LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  C) sumo dead lift (no tng) 2 min rest for serie 5,5,5,5,5  Going up the weight in each round, keeping the technique D)WOD L2) for time  40 box jump over  10 c2b  12 pull up  15 t2b  30 box jump  8 c2b  10 pull up  12 t2b  20 box jum (Going down with one foot) 6 c2b  8 pull up  10 t2b  L1) for time  40 box jump   10 bar kipping  12 k2c 15 ring row  30 box jump  8 bar kipping 10 k2c 12 ring row  20 box jum  6 bar kipping  8 k2c 10 ring row  E)ACCESSORIES + GYMNASTICS  3x 15/10 sec ring soport hold  3x 10/8 rings push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be 3x20 reps total farmer lunges 2 kb

THURSDAY  DEC 22ND LEVEL 2/ LEVEL 1  A) 8 m To work on the pains + warmup +   4 m shoulders mobility 4 m hips mobility  B)L2)recovery day  4 rounds  1000 m row ( slow pace)  3 m stretching  / foam roll / lacrosse ball  L1) WOD EMOM (complete 100 thrusters every minute 16 jumps above the bar) wight ( 75/55 lb ) They start with the jumps C)GYMNASTICS  L2) complete 3 m L st ( Stretched legs ) L1)complete 2 m L sit ( Bent legs )  L2)3x max effort strict pull up  L1)3x max effort strict pull up whit band 1x max effor push up  FRIDAY DEC 23RD LEVEL 2/ LEVEL 1 A) 8 m To work on the pains + warmup +   4 m shoulders mobility 4 m hips mobility  B) emom 10 min of work L2) 1 snatch pull + 1 hang power snatch below the knee  + 1 hang power snatch  + 15 sec plank  L1) 1 hang snatch pull + 1 hang power snatch +  1 high power snatch + 10 sec plank  C)WOD L2)amrap 18 m  10 m ohs walking lunges 95/65 lb 15 A kb swing  55/35 lb  10 m ohs walking lunges 95/65 lb 3 rope climb  L1)amrap 15 m  10 ohs lunges 75/55 lb 15 R.kb swing  55/35 lb  10  ohs lunges 75/55 lb 15  sumo dead lift high pull  30 sec Between round D)ACCESSORIES + GYMNASTICS 3x 4/2 wall climb  3x10 pull down https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x15 internal band rotation https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be 3x10 external rotation with band https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be

THIS WEEK AT 911 CROSSFIT

DECEMBER 12TH - 16TH

SATURDAY, DECEMBER 17TH

9AM - MOBILITY & SKILLS WITH COACH KAT

10AM - CALSS WITH COACH KAT

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

FRONT SQUAT

8X5 @ 75%

WOD - 5 RDS

7 DEADLIFT                       185/135

21 DOUBLE UNDERS

1 ROPE CLIMB

200 MTR RUN

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

CLEAN & JERK

8X5 @ 75%

WOD - 12 MIN AMRAP

3, 6, 9, 12....

HSPU

BACK SQUAT         95/65

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

OHS

8X5 @ 75%

WOD - 4MIN AMRAP X 4

12 WALL BALL         20/14

9 K2E

6 BOX JUMP              24/20

REST 1 MINUTE

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS

HSH OR HSPU & KIPS

WOD - 5 RDS

RUN 200 MTRS

10 BURPEE PULL UPS

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - STRICT PRESS
8X3 @ 85%

WOD - 2 RDS OF 20'S

ROW 500 MTRS

20 HRPU

20 GOBLET SQUAT   55/35

20 SLAM BALL           20/15

20 OHL                         45/25

20 KBS-R                      70/55

20 JUMP SQUAT

20 T2B

ROW 500 MTRS

SMILE!! :))

THIS WEEK AT 911 CROSSFIT

DECEMBER 5TH - DECEMBER 9TH

SATURDAY, DECEMBER 10TH

9AM - MOBILITY CLASS - COACH DAVID

10AM - CLASS -WITH COACH NICOLE

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E90S - BACK SQUAT
8 SETS -

6X65%

2 X 85%

WOD - 5 RDS

12 PUSH PRESS     95/65
50 MTR BEAR CRAWL
8 SNATCH SQUAT    95/65

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
E2MOM - BENCH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%

WOD - 8 MIN AMRAP
5 POWER CLEANS        115/95
5 FRONT SQUAT            115/95
25 DOUBLE UNDER

BUY OUT - 800 MTR RUN + 3 ROPE CLIMBS

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
EMOM- DEADLIFT
8X3 @ 85%

WOD - 20 MINS
10 HRPU
10 BOX JUMP     24/20
20 T2B
20 SDHP                55/35

THURSDAY

WARM UP

PVC/FLOOR STRETCH

SKILLS - 15 MINUTES
TURKISH GET UP

WOD - 12 MIN MAX
50 KB THRUSTER           55/35
40 KBS-R                            70/55
30 KB OHL (15 PER ARM)   55/35
20 CAL ROW

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD
EMOM - STRICT PRESS
5X5 @ 75%

WOD
100 DOUBLE UNDERS
75 WALL BALLS                            20/14
50 PULL UPS
25 DEADLIFTS                               185/135
10 OHS                                              95/65
5 MU (5 RING DIP / 5 PULL UPS)