THIS WEEK AT 911 CROSSFIT
JUNE 19TH - JUNE 23RD
SATURDAY, JUNE 24TH - 10AM CLASS WITH COACH RUBEN
MONDAY
SWOD
EMOM - BACK SQUAT
8X5 @ 75%
WOD - 3 ROUNDS
25 DEADLIFTS
25 WALL BALLS 20/14
25 JUMP OVER BAR
25 PULL UPS
400 MTR RUN
TUESDAY
SWOD
EMOM - SNATCH
8X5 @ 75%
WOD- 5 ROUNDS
3 ROPE CLIMBS
25 MTR TIRE DRAG
50 DOUBLE UNDERS
WEDNESDAY
SWOD
EMOM - CLEAN AND JERK
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%
*** MAX OUT SOON ***
WOD - 5 ROUNDS
10 CLUSTERS 95/65
ROW 20 CAL
SWOD
EMOM - OHS
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%
WOD - 12 MIN AMRAP
5, 10, 15, 20...
BOX JUMP 24/20
SINGLE ARM - KBS-R 70/55
SWOD
EMOM - SUMO DEADLIFT
8X5 @ 75%
WOD - 17 MIN AMRAP
10 PUSH PRESS 95/65
10 BACKWARD LUNGES 95/65
10 B-FLY SIT UPS
No comments:
Post a Comment