Sunday, January 1, 2017

WEEK 3 Jan 2nd to Jan 6th, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

HAPPY NEW YEAR!!!

MONDAY  Jan 02
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)
B) in 12 min  2 reps max
Over Head Squat 
L1)
emom 10 m 
1 power snatch + hang squat snatch + 1 ohs 
 (technique and mechanics ) 
C)WOD 
L2)
21-15-9 
squat clean  95/65 lb 
 4-3-2
rope climb 
L1)
21-15-9 
front squat 95/65 lb 
15/12/10
ring row 
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
3x12 V up 


TUESDAY  jan 03
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 
5/4 power clean and jerk  ( technic and mechanic ) 
L2  95/65 kb     L1  75/55 lb 
L2)
C)WOD 
10 ROUNDS SPEED 
150 m rowing
8 burpees pull up 
1 m rest for round 
L1
8 ROUNDS 
120 m rowing
5 burpees K2E 
1 m rest for round 
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 04
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)
B)work for 12 min
5,4,3,3,2,2,2 Dead Lift 
( go up the weight in every set)
L1) for 10 min Dead lift technic 
( go up the weight if the technic improve)
3 resp 
L2)
C)WOD 
3 ROUNDS 
800 m run
25 m walking lunges (bar behind the neck ) 95/65 lb
200 m run 
12 pull up 
12 ring dips 
L1)
3 ROUNDS 
400 m run
20 m waking lunges (Bar behind the neck) 65/55 lb 
200 m run 
15 KB sumo dead lift high pull  35/25 lb 
15 push up  
L2)
D)ACCESSORIES + GYMNASTICS 
3x 15/10 sec ring support hold 
3x 10/8 ring push up 
3x10/10 Kick to the sky
https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be

THURSDAY Jan 05
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 min hips mobility 
L2)L1)
B)HAND STAND PUSH UP TECHNIC FOR 20 min 
L2)L1)
C)WOD 
AMRAP 15 min 
600 m row 
10 hand stand wall
10 deck squat 
1 min double unders practic 
10 bar kipping 
10 burpees box jump over 
20 m bear walk 
10 sec hollow  position 
L2)
D)GYMNASTICS 
L2) complete 2 min L st ( Stretched legs )
L2)3x max effort ring row 
1x max effor push up whit plate 25/15 M   15/10 W


FRIDAY jan 06
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 12 min ( to work whit 75% of squat clean)
Odd  min ) 3 hang squat clean + 2 push press 
couple min ) 10 seg hollow + 10 seg superman + 10 sit up 
L2)
( to work whit 75% of squat clean)
L1) 
( to work whit technic and mechanics)
L2)
C)WOD 
For time 
5 rounds 
10 OHS 95/65 lb 
12 T2B 
15 Dead lift  95/65 lb
2 m rest 
in 4 min 1 rep max Snatch 
L1)
For time 
5 rounds 
10 back squat 65/55 lb 
12 V up 
15 Dead lift  95/65 lb
2 min rest 
amrap 4 min 
20 russian swing  35/25 lb 
50 jump rope 
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

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