911 CrossFit

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)