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