911 CrossFit

THIS WEEK AT 911 CROSSFIT

MARCH 20 - MARCH 24TH

SATURDAY, MARCH 25TH

9AM - 17.5 JUDGING  *** PLEASE SCHEDULE AHEAD OF TIME ***

10AM - CLASS WITH COACH NICOLE

MONDAY

SWOD
E90S - FRONT SQUAT
3 X 8 @ 85%

WOD - 4 ROUNDS
20 WALL BALLS                  20/14
20 BACK SQUATS                95/65
400 MTR RUN

BUY OUT:  5 ROPE CLIMBS + 20 PLANK TUCK + 40 SUPERMAN + 60 CRUNCHES

                                                           

TUESDAY

SWOD
E90S - POWER CLEAN AND PUSH JERK
5X8 @ 85%

WOD - 17 MIN AMRAP
5 BURPEE + PULL UP + K2E
5 BOX JUMP                                     24/20
5 HRPU
5 PISTOL (PER LEG)

BUY OUT: 10 X 20/10 DOUBLE UNDER / SINGLES

         

                                                                             

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
4 @ 80%
6 @ 75%
8 @ 65%

WOD - 3 ROUNDS - 25 MIN CAP
200 MTR FARMERS WALK
25 B-FLY SIT UPS
25 AIR SQUATS
25 T2B
25 OHL                    45/35
25 SLAM BALL

                                                                            

THURSDAY

SWOD
E2MOM - SQUAT SNATCH
8X 5 @ 75%

WOD - 15 MINUTES (5 ROUNDS)
30 SECONDS - KB-SNATCH                35/20
    REST 30 SECONDS
30 SECONDS - KB - THRUSTER        35/20
    REST 30 SECONDS
30 SECONDS - KB-RUSSIAN              70/55
     REST 30 SECONDS

*** DB'S ARE OK FOR SNATCH AND TRUSTERS ***

BUY OUT: 800 MTR RUN OR ROW 1000 MTRS

FRIDAY

17.5!!  :))

LAST WEEK OF OPEN GAMES

*** DON'T FORGET TO SUMBIT YOUR SCORE BY MONDAY @ 7:30PM!! ***

10 ROUNDS - FOR TIME
9 THRUSTERS
35 DOUBLEUNDERS

MEN - 95LBS
WOMEN - 65LBS