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