Sunday, February 19, 2017

WEEK 9 -- Feb 20 to Feb 24, 2017


THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD





MONDAY 20
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  
5 power snatch 95/65 lb 
( Efficient technique and mechanic )
L1
emom 10 min 
3 hang power snatch + 10 min plank 
( Efficient technique weight)
L2
C)WOD 
2 rounds 
1 min wall ball 20/15lb 
1 min shdp 75/55 lb 
1 min box jump 24/16
1 min push press 75/55 lb
1 min row  
1 min rest 
2 min rest 
400 m run whit ball 20/15lb 
L1 
2 rounds 
1 min wall ball 15/7 lb 
1 min shdp /55 lb 
1 min box jump 16/12
1 min push press 45/35 lb 
1 min row  
1 min rest 
L2 
D)ACCESSORIES + GYMNASTICS 
4x5 step + 5 step 
https://www.youtube.com/watch?v=D_K5exBrf-M
3x10 reps atte press 
https://www.youtube.com/watch?v=zF40fyAFX-o
L1 FOAM ROLL 
4 min to work on the pains



TUESDAY 21
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2
B)emom 8 min 
3 cluster (clean + thruster ) 115/75 lb 
( Efficient technique and mechanic )
L1
emom 8 min 
3 hang squat clean + 3 push press 
( Efficient technique weight)
L2 
C)WOD 
AMRAP 12 min 
12 dead lift  160/115 lb 
15 t2b 
18 bar facing  burpees 
L1 
WOD 
AMRAP 12 min 
12 dead lift  95/65 lb 
15 K2c 
18 bar facing  burpees 
1 min rest between  round 
L2 
D)ACCESSORIES + GYMNASTICS 
2x12 ring row touch the chest 
3x10 reps 
https://www.youtube.com/watch?v=9sQf6-XOHl8
3x8 Goblet squat slow 55/35 lb 
L1 FOAM ROLL 
4 min to work on the pains



WEDNESDAY  22
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 
3 squat snatch 95/65 lb 
( Efficient technique and mechanic )
L1 
emom 10 min 
3 hang squat snatch + 10 superman 
( Efficient technique weight)
L2 
C)WOD 
4 rounds 
12 power snatch 95/65 lb 
12 hspu 
L1 
3 rounds 
12 hang power snatch 65/55 lb 
12 push press whit 2 kb 25/18 lb 
12 sit up 
L2 
D)ACCESSORIES + GYMNASTICS 
4x2 reps 
https://www.youtube.com/watch?v=mQTlP62XBOg
4x10/10 Cuban press whit dumbbell 
L1 FOAM ROLL 
4 min to work on the pains


THURSDAY 23
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2) practice for 12 min 
B)butterfly pull up / chest to bar pull up 
L2)practice for 12 min 
kipping pull up 
https://www.youtube.com/watch?v=z6cjlszMbn8
L2
C)recovery day 
4 rounds 
2 min cal row 
2 min bike 
2 min run 
1 min rest 
L1 
C)wod 
3 rounds 
1000 m row 
800 m run 
4 m max m bike 
50 Russian kb swing 35/25 lb 
L2
D)ACCESSORIES + GYMNASTICS 
4x20/20 drop lateral plank 
https://www.youtube.com/watch?v=U9iNmlA2xCI
L1 FOAM ROLL 
4 min to work on the pains



FRIDAY 24
LEVEL 2/ LEVEL 1 
A) 8 min To work on the pains + warmup +
  4 min shoulders mobility 4 m hips mobility 
L2 
B)emom 8 min 
3 power clean and jerk 135/95 lb 
L1 
emom 8 min 
4 hang power clean + 5 push up 
( Efficient technique weight)
L2 
C)WOD for time 
10-9-8-7-6-5-4-3-2-1
front squat 155/115 kg 
bench press 155/95 kg 
L1 
amrap 14 min 
9 front squat 65/55 lb 
9 push up 
20 sec high plank 
200 m run 
L2 
D)ACCESSORIES + GYMNASTICS 
3x10 floor press  55/35 lb 
3x15 face pull whit band 
L1 FOAM ROLL 
4 min to work on the pains

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