THIS WEEK AT 911 CROSSFIT
MAY 15 - MAY 19TH
SATURDAY - MAY 20TH - 10AM CLASS WITH COACH ANTHONY
SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%
WOD - 12 MINUTES
15 KB OHL 55/35
15 HANG CLEAN 95/65
15 SDLHP 95/65
BUY OUT - 2000 MTR ROW
TUESDAY
SWOD
20 MINUTES - MAX STRICT PRESS
WOD - 10 ROUNDS
5 BURPEES
10 KBS-A 55/35
15 GOBLET SQUATS 55/35
WEDNESDAY
SWOD
E90S - CLEANS
1X5 @ 65%
2X5 @ 70%
3X5 @ 75%
WOD - 8 MIN AMRAP X 2
1 DEADLIFT
3 SQUAT CLEAN
5 PUSH JERK
1 ROPE CLIMB
REST 2 MINUTES - REPEAT
THURSDAY
SWOD
E2MOM - BENCH PRESS
5X8 @ 75%
WOD - 3 ROUNDS
21 WALL BALLS 20/14
14 SNATCH 95/65
7 OHS 95/65
RUN 200 MTRS
FRIDAY
SWOD
E90S - SUMO DEADLIFT
5X5 @ 75%
WOD
100 K2E
90 MOUNTAIN CLIMBERS
80 SIT UPS
70 PUSH UPS
60 BOX JUMP 24/20
50 PUSH PRESS 65/45
40 PULL UPS
30 RING DIPS
20 JUMP SQUAT
10 HSPU
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