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