WEEK 7 Feb 06 to Feb 10, 2017

THIS WEEK AT 911 CROSSFIT, COOPER CITY, BROWARD MONDAY  06

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 for 6 rounds

1 squat snatch + 2 ohs

up the weight in every round, star with 75%

L1

emom 10 min

odd) min )2 hang squat snatch + 15 sec high plank

even min )2 snatch + 2 ohs

75/55 lb technique

L2

C)WOD

amrap 15 min

3-6-9-12…..

front squat 95/65 lb

c2b / pull up

du

L1

amrap 12 min

3-6-9-12..

goblet squat kb 35/25 lb

pull up / ring row

singles jump rope x2

L2

D)ACCESSORIES + GYMNASTICS

3x15 simulate dead lift banded

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

5x2 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 07 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 /L1 ( Efficient technique weight ) B)work for 20 min  5 rounds  5 dead lift heavy weight  5 strict press  2 min rest for round  L2 C)WOD 6 rounds  15/12 cal row  ( fast )  20 wall ball UNBROKEN  2 min rest for round  L1  WOD for time  x5 rounds  15/12 cal row  15 wall ball  L2 D)ACCESSORIES + GYMNASTICS  3x1/1 Left / right https://www.youtube.com/watch?v=mXov6pfkTQw 3x15/15 for side drop lateral plank  https://www.youtube.com/watch?v=U9iNmlA2xCI complete 75 Openings with band L1 FOAM ROLL  4 min to work on the pains WEDNESDAY  08 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 min for 6 rounds  1 squat clean + 1 push jerk + 1 split jerk  up the weight in every round, star with 75%  L1 emom 10 min  odd min )2 hang squat clean + 10 seg lateral high plank for side  Even min ) 2 squat clean + 2 front squat  L2) WOD for time  800 m run 30 hang power clean  95/65 lb  30 push press  800 m run 30 push press  30 hang power clean  800 m run L1 WOD for time  400 m run 20 hang power clean 65/55 lb  20 push press  200 m run 20 push press  20 hang power clean  400 m run L2 D)ACCESSORIES + GYMNASTICS  complete 40 strict pull up  complete 1:50 min ring soport hold  L1 FOAM ROLL  4 min to work on the pains THURSDAY 09 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B) practice hand stand walk for 15 min  https://www.youtube.com/watch?v=zXXN4jG9MNE L1  practic rope climb for 15 min  https://www.youtube.com/watch?v=zXXN4jG9MNE You chose a training session depending on how you feel C1 or C2  C1 ( low intensity ) 5 rounds 2 min bike  20 sit up  max calorie Row 3 min  20 superman  C2 10-9-8-7-6-5-4-3-2-1 burpees over the kb  kb swing  55/35/25  t2b/k2c  L2 D)ACCESSORIES + GYMNASTICS  4x12 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 4x40 sec superman hold  L1 FOAM ROLL  4 min to work on the pains FRIDAY 10 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 L1 ( Efficient technique weight ) B)work for 15 min  bench press  5x5 ( go up the weight in every set )  L2 C)WOD  amrap 9 min  7 dead lift   95/65 lb  7 hang power snatch  7 ohs  3 min rest  To complete 80 m oh walking lunges 20/15 only bar  100 sit up for time  L1 C)WOD  amrap 9 min  7 dead lift  65/55 lb  7 hang power snatch 7 ohs   3 min rest  To complete 50 m oh walking lunges 20/15 only bar  40 sit up  L2 D)ACCESSORIES + GYMNASTICS  4x10 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 4 rope climb leg less L1 FOAM ROLL  4 min to work on the pains