THIS WEEK AT 911 CROSSFIT
JUNE 5TH - JUNE 9TH
SATURDAY, JUNE 10TH - 10AM CLASS WITH COACH ANTHONY
MONDAY
SWOD
E90S - BACK SQUAT
1X5 @ 75%
2X5 @ 80 %
3X5 @ 85%
WOD - 3 ROUNDS
50 MTR BEAR CRAWL
20 KBS-R 70/55
20 RING DIPS
20 KB OHL - 2 KB & 10 PER LEG 35/20
*** BUY OUT - 800 MTR RUN & 3 ROPE CLIMBS ***
TUESDAY
SWOD
MAX - PUSH PRESS
20 MINUTES
WOD - 21 MIN AMRAP
50 DU
25 SIT UPS
50 DU
25 PULL UPS
50 DU
25 PUSH UPS
SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%
WOD - FT - 40 REPS FOR ALL W/ 45LBS
400 MTR RUN
BACK SQUAT
PUSH PRESS
400 MTR RUN
FRONT SQUAT
PUSH JERKS
400 MTR RUN
HANG CLEAN
HANG SNATCH
THURSDAY
SWOD
TURKISH GET UP
WOD - 17 MIN AMRAP
5 BURPEE OVER ROW
10 DB PUSH UP / PULL ROW 35/20
20 CAL ROW
35 ROPE WARS (TOTAL)
SWOD
E2MOM - SNATCH & HANG SNATCH
1X5 @ 75%
2X5 @ 80%
3X5 @ 85%
WOD - 10 ROUNDS - 25 MIN CAP
10 WALL BALLS 20/14
10 T2B
10KBS-A 55/35
5 WALL WALK
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