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