WEEK 8 Feb 13 to Feb 17, 2017

THIS WEEK AT 911 CROSSFIT, COOPER CITY, BROWARD MONDAY 13

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

2 rep max for back squat

L1

work for 15 min

5x5 back squat ( Efficient technique weight )

L2

C)WOD

13 A. kbA swing 55/35 lb

2 rope climbs

13 oh lunges  45/35 lb

2 rope climbs

13 pull ups

2 rope climbs

13 goblet squats 55/35

2 rope climbs

13 hrpu

2 rope climbs

13 kb sdhp 55/35

2 rope climbs

13 R. kbsR Swing 70/55

35 Burpees

L1

2 rope climbs  (for the floor )

13 A. kb swing 55/35 lb

2 rope climbs (for the floor )

13 oh lunges  25/15 lb

2 rope climbs (for the floor )

13 ring row

2 rope climbs  (for the floor )

13 goblet squats

2 rope climbs  (for the floor )

13 hrpu

2 rope climbs  (for the floor )

13 kb sdhp

2 rope climbs  (for the floor )

13 R. kbswing

20 Burpees

L2

D)ACCESSORIES + GYMNASTICS

3x20 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 14 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2  B)emom 10 min  1 rep max squat snatch + 1 hang squat snatch  (up the weight in every round, star with 65% ) L1  emom 10 min  odd min )3 hang power snatch + 10 sec high plank even min ) 1 hang power snatch + 3 ohs  ( Efficient technique weight ) L2 C)WOD  6 ROUNDS 20 cal row  20 wall ball UB  2 min rest for round L1  5 ROUNDS  18/15 cal row  15 wall ball  10 sit up  1 min rest for round  D)ACCESSORIES + GYMNASTICS  3x1/1 Left / right https://www.youtube.com/watch?v=mXov6pfkTQw 3x20/20 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  15 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 10 min  2 rep max dead lift  work for 10 min  1 rep max for push press  L1  work for 10 min  5x5 dead lift  work for 10 min  5x5 push press  ( Efficient technique weight ) L2 C)wod for time  500 m row 50 m farmer 2 kb 70/55 lb  25 sit ups 50 du  25 hspu  50 m farmer 2 kb  500 m row L1  400 m run  50 m farmmer 2 kb 55/35 lb  25 k2c  80 singles jump rope  25 push press 65/55 lb  50 m farmmer 2 kb 55/35 lb  200 m run  L2 D)ACCESSORIES + GYMNASTICS  complete 20 strict pull up, medBall between the legs  complete 2:00 min ring soport hold  L1 FOAM ROLL  4 min to work on the pains THURSDAY 16 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 technic hand stand push up  https://www.youtube.com/watch?v=EM9NLqooKRA L1 12 min technic hand stand wall     WOD 30 power clean and jerk for time 135/95 lb  /  70/55 lb  3 min rest  50 air squat for time D)ACCESSORIES + GYMNASTICS  3x15 reps raises to the plate  https://www.youtube.com/watch?v=nbOYvr3JNw8 3x50 sec superman hold  L1 FOAM ROLL  4 min to work on the pains FRIDAY 17 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2 B)emom 10 min  1 rep max hang power clean  + 1 hang squat clean  (up the weight in every round, star with 65% ) L1  emom 10 min  odd min )3 hang power clean + 10 sec high plank even min ) 1 hang power clean + 3 front squat  ( Efficient technique weight ) L2 C)WOD  0:00 up to 4:00 min AMRAP  10 power snatch 75/65 lb  10 bar facer burpees  1 min rest  5:00 up to 8:00 min  max m bike  1 min rest  9:00 up to 14:00 min AMRAP  200 m run  20 squat clean 95/65 lb  5 m hand stand walk  L1  0:00 up to 4:00 min AMRAP  10 power snatch 65/55 lb  10 bar facer burpees  1 min rest  5:00 up to 8:00 min  max m bike  1 min rest  9:00 up to 14:00 min AMRAP  200 m run  20 med ball clean  10 m bear wallk  L2 D)ACCESSORIES + GYMNASTICS  3x15 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3 rope climb leg less L1 FOAM ROLL  4 min to work on the pains