WEEK 6 Jan 30 to Feb 03, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

MONDAY  30

LEVEL 2/ LEVEL 1

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

4 min shoulders mobility 4 m hips mobility

L2

B)emomo 12 min

Odd min) 1 snatch pull + 1hang power snatch +

1hang snatch  + 1 ohs  (70% of snatch )

Even min) 20 sec high plank + 10 sec for side

lateral plank

L1

emom 12 min

Odd min ) 1 snatch pull + 2 hang power snatch +

2 ohs  ( Efficient technique weight )

Even min) 25 sec plank

L2

C)WOD

amrap 12 min

15 t2b

10 dead lift 95/65 lb

5 power snatch 95/65 lb

L1

amrap 12 min

15 K2e

10 dead lift

5 hang power snatch 75/55 lb

L2

D)ACCESSORIES + GYMNASTICS

3x12 simulate dead lift banded

https://www.youtube.com/watch?v=2RhEvG48wEk

4x2 for legg (negative front level 1 legg)

https://www.youtube.com/watch?v=cy5gQc0Mcf4

L1 FOAM ROLL

4 min to work on the pains

TUESDAY 31 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)work for 15 min  back squat  70% 2x2 75% 2 80%2x2 85%3x2  L1 work technique back squat for 15 min  5,5,5,5,5 (go up the wight in each set)  L2  C)WOD  50 cal row  40 wall ball  30 sdhp  95/65 lb  20 burpees over the bar  30 sdhp  40 wall ball  50 cal row  L1 WOD  30 cal row  30 wall ball  20 sdhp  75/55 lb  20 burpees over the bar  20 sdhp  30 wall ball  30 cal row  L2 D)ACCESSORIES + GYMNASTICS  3x1/1 Left / right https://www.youtube.com/watch?v=mXov6pfkTQw 3x12/12 for side drop lateral plank  https://www.youtube.com/watch?v=U9iNmlA2xCI complete 70 Openings with band L1 FOAM ROLL  4 min to work on the pains WEDNESDAY  01 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)emome 12 min  Odd min) 1 clean pull + 1 hang power clean +  1 hang squat clean + 1 fronst squat  ( 75% of clean) Even min) 10 sec for side high cross plank  L1  emom 12 min  Odd min) 1 clean pull + 2 hang power clean +  2 front squat  (Efficient technique weight) Even min) 5 sec for side high cross plank  L2 C)WOD  10 ohs 95/65 lb  10 box jump over  10 thrusters 95/65 lb 10 power clean  135/95 lb 20 burpees pull up  10 power clean  10 thrusters 10 box jump over  10 ohs L1  WOD 10 ohs 75/55 lb  10 box jump over  10 thrusters 75/55 lb 10 power clean  95/75 lb 20 burpees K2C  10 power clean  10 thrusters 10 box jump over  10 ohs L2 D)ACCESSORIES + GYMNASTICS  complete 35 strict pull up  complete 1:40 min ring soport hold  L1 FOAM ROLL  4 min to work on the pains THURSDAY 02 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)practic snatch balance  for 15 min (go up the wight ) https://www.youtube.com/watch?v=_l0m8kIR59Q L1  practic snatch + ohs for 15 min (go up the wight)  You chose a training session depending on how you feel C1 or C2  C1) (low intensity )  4  rounds  500 m row  30 sit up 3 min bike  20 push up  2 min rest for round  C2) ( High intensity )  6 rounds  12/10 cal row ( fast ) 00:30 sec max reps thrusters  75/55 lb  2 min rest for round  L2 D)ACCESSORIES + GYMNASTICS  4x12 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 4x35 sec superman hold  L1 FOAM ROLL  4 min to work on the pains FRIDAY 03 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)work for 15 min  dead lift  5,5,5,5,5 (go up the wight in each set)  L1 work technique fot 15 min  dead lift  5,5,5,5,5 (go up the wight in each set)  L2 C)WOD 800 m run  2 min rest  amrap 4 min  10 kb swing 55/35 lb  1 rope climb  2 min rest  amrap 4 min  10 push up  5 goblet squat 70/55 lb  2 min rest  800 m run  L1 WOD 400 m run  2 min rest  amrap 4 min  10 kb swing 35/25 lb  4 ring row  2 min rest  amrap 4 min  10/8 push up  5 goblet squat 55/35 lb  2 min rest  400 m run  L2 D)ACCESSORIES + GYMNASTICS  3x15 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x10/10 lunges with 2 kb in farmmer  55/35 lb  L1 FOAM ROLL  4 min to work on the pains

WEEK 5 Jan 23 to Jan 27, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

MONDAY  23 jan

LEVEL 2/ LEVEL 1

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

4 min shoulders mobility 4 min hips mobility

L2

B)every 2 min 10 rounds

Odd  min ) 5 back squat 75% + 20 sec high plank

(go up the wight in each round)

(even min) 6 double kb strict press 55/35 lb

L1

B)every 2 min 10 rounds

Odd  min ) 5 back squat  + 20 sec plank

(even min) 6/6 kb strict press whit KB single arm 35/25lb

L2

C)WOD

AMRAP 14 min

400 m run

30 squat clean 95/65 lb

20 pull up

L1

AMRAP 12 min

200 m run

15 hang squat clean 65/55 lb

15 ring row

L2

D)ACCESSORIES + GYMNASTICS

3x10 simulate deadlift banded

https://www.youtube.com/watch?v=2RhEvG48wEk

4x2 for legg (negative front level 1 legg)

https://www.youtube.com/watch?v=cy5gQc0Mcf4

TUESDAY 24 jan

LEVEL 2/ LEVEL 1

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

4 min shoulders mobility 4 min hips mobility

L2/L1

B)emom 10 min

5 power snatch L2(75/65) L1(65/55)

Efficient technique

L2

C)WOD

1-2-3-4-5-6-7-8-9-10

A.kb swing 55/35 lb

burpees box jump over

L1

10-9-8-7-6-5-4-3-2-1

burpees box jump step

sit up

R.kb swing 35/25 lb

L2

D)ACCESSORIES + GYMNASTICS

3x1/1 Left / right

https://www.youtube.com/watch?v=mXov6pfkTQw

3x10/10 for side drop lateral plank

https://www.youtube.com/watch?v=U9iNmlA2xCI

complete 70 Openings with band

WEDNESDAY  25  Jan  LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 mim hips mobility  L2  B)Every 2 min 10 rounds  Odd min ) 5 front squat 75% + 10 sec for side lateral  high plank (go up the wight in each round)  (even min) 3 push press + 2 split jerk Behind the neck  + 5 sec hold up in the last rep  (go up the wight in each round) + 12 sit up  L1  B)Every 2 min 10 rounds  Odd min ) 5 font squat + 10 sec for side lateral plank  (go up the wight in each round)  (even min ) 3 push Press + 40 sec practice double  unders  L2 WOD  1 min hand stand hold ( in the wall ) 20 ohs 95/65 lb  20 push up  200 m run  20 push up  20 ohs 95/65 lb  1 min hand stand hold ( in the wall ) L1  30 sec hand stand hold ( in the wall ) 20 front squat 65/55 lb  15 push up  200 m run  15 push up  20 front squat  30 sec hand stand hold ( in the wall ) L2 D)ACCESSORIES + GYMNASTICS  complete 30 strict pull up  complete 1:30 min ring soport hold THURSDAY 26  Jan  LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2/L1  B)practic snatch for 15 min  You chose a training session depending on how you feel C1 or C2  C1)recovery wod  5 or 4 or 3 rounds ( slow pace ) 500 m row  1 min rest  2 min bike  30 sec rest   ……………….. 50 sit up for time + 2 min plank  C2)L2 amrap 17 min  2/4/6/8/10…… jump over the bar  dead lift 135/95 lb  t2b  L1 amrap 15 min  2/4/6/8/10…… double unders  dead lift 95/75 lb  K2c  D)ACCESSORIES + GYMNASTICS  4x10 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 4x30 sec superman hold  FRIDAY 27 jan  LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2/L1  B)emom 10 min  5/4 power clean and jerk L2(95/65  lb) L1(65/55) Efficient technique L2  C)WOD  for time 2 rope climb  10 tire flip 15 wall ball  4 rope climb  12 tire flip  20 wall ball  6 rope climb  14 tire flip  25 wall ball  L1 for time 2 rope climb ( From the floor to stand ) 8 tire flip 15 wall ball  4 rope climb  10 tire flip  20 wall ball  6 rope climb  12 tire flip  25 wall ball  D)ACCESSORIES + GYMNASTICS  3x10 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x10/10 lunges with one kb in rack  55/35 lb

WEEK OF JAN 16TH TO 20TH 2017

MONDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps

B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%

C.
Three rounds for time of:
30 Double unders
12 Pull-ups
45/25 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps

TUESDAY

A. Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow  + 20 air squats

B.
Deadlift
5x8xME.

C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)

WEDNESDAY

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups

B.
Every two minutes, for 20 minutes (10 sets):
Split Jerk

Coach's Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees

THURSDAY – REST DAY (LIGHT)

WARM UP

2x 800M RUN

TABATA SIT UPS 

WOD

Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes

FRIDAY

A. Warm up - Row 500m

B. Tech work – CLEANS  Clean- Mid Clean- Hi Hang

 (light load) – 6 min

Then
EMOM  for 10 min  (10 sets):
Cleans – Max effort

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

C. WODANGIE!!!

 100 push ups

 100 pull ups

 100 sit ups

 100 squats           (30 min cap!!)

WEEK 4 Jan 9 to Jan 13, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

MONDAY  jan 09

LEVEL 2/ LEVEL 1

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

4 min shoulders mobility 4 m hips mobility

L2)

B)EVERY 90 sec for 15 min

Odd  min ) 1 power snatch + 1 hang power snatch +

1 high power snatch  ( start with 60% for snatch and

go up the wight in each round)

couple min )  2 back squat

( start with 70% and go up the wight in each round )

L1)

Odd  min )  4 hang power snatch + 15 sec high plan

(75/55)

couple min ) 8 gobblet squat with kb + 15 sec superman

hold (go up the wight in each round)

L2)

C)WOD

amrap 3 min

20 american swing 55/35

20 oh lunges with plate 35/25 lb

20 sumo dead lift high pull  95/65 lb

20 push press

1 min rest

amrap 4 min

20 oh lunges with plate 35/25 lb

20 sumo dead lift high pull  95/65 lb

20 push press

20 american swing 55/35

1 min resp

amrap 5 min

20 sumo dead lift high pull  95/65 lb

20 push press

20 american swing 55/35

20 oh lunges with plate 35/25 lb

L1)

C)WOD

amrap 6 min

20 Russian swing 35/25

20 oh lunges with plate 15/10 lb

20 sumo dead lift high pull  65/55 lb

20 push press

2 min rest

amrap 5 min

20 sumo dead lift high pull  65/55 lb

20 push press

20 american swing 35/25

20  lunges with plate In the chest 15/10 lb

L2)

D)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

2x12 V up

TUESDAY jan 10  LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)emom 12m  Odd min) 2 push press + 2 push jerk   cuuple min) 10 drop plank , Left side another round  right side  https://www.youtube.com/watch?v=U9iNmlA2xCI&feature=youtu.be L1) Odd min) 2 strict press + 2 push press  cuuple min) 10 sec lateral plank , Left side another round  right side  L2) C)WOD  50 Du  3 power clean 145lb/ 115 lb  12 ring dips  18 box jump  24"/20" 50 Du  6 power clean  15 ring dips  15 box jump  50 Du  9 power clean  18 ring dips  12 box jump  L1) 60 sigles jump rope  10 power clean 75/55 lb  10 push up  18 box jump  20"/18" 60 sigles jump rope  10 power clean  12 push up  15 box jump  60 sigles jump rope  10  power clean  15 push up  12 box jump  L2 D)ACCESSORIES + GYMNASTICS  3x max effort hand stand on the wall  1 min 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  jan 11 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)every 2:30 min 4 rounds  4 Dead lift 80% + 6/6 row whit Kb heavy  L1) emom 10 min  Odd min) 6 ring row + 10 sit up  couple min) 10 sumo dead lift kb + 10 superman  L2) C)WOD  AMRAP 9 min  2-4-6-8-10…… wall ball  t2b  2 min rest  3 rounds  15 power snatch 65/55 lb  10 burpees over the bar  2 min rest  600 m row for time  L1) C)WOD  AMRAP 7 min  2-4-6-8-10…… wall ball  t2b  2 min rest  2 rounds  12 hang power snatch 45/35 lb only bar  8 burpees  2 min rest  400 m row for time  L2) D)ACCESSORIES + GYMNASTICS  2x 15/10 sec ring soport hold  2x 10/8 rings push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be THURSDAY jan 12 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  B)12 min technic kipping pull up  L2) C)WOD triathlon  (You can start in any exercise ) 7 min bike ( 75% )  6 min row ( max cal )  1200 m run  L1) 6 min bike  5 min row ( max cal )  800 m run  L2) D)GYMNASTICS  L2) complete 2:30 m L st ( Stretched legs ) L2)3x max effort ring row  1x max effor push up whit plate 35/25 lb  FRIDAY jan 13 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)12 min practice  SQUAT SNATCH ( go up the wight )  L1) 12 min practice  HANG SQUAT SNATCH  L2) C)WOD  emom 15 min  3 pull up  6 push up  9 air squat  L1) emom 12 min  3 K2c  10 sec high plank  5 air squat  L2) D)ACCESSORIES + GYMNASTICS  2x 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