911 CrossFit

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!! :))