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