THIS WEEK AT 911 CROSSFIT
JULY 17TH - JULY 21ST
SATURDAY, JULY 28TH - 10AM CLASS WITH COACH NICOLE
MONDAY
SWOD
E90S - BACK SQUAT
1X5 @ 70%
2X5 @ 75%
3X5 @ 80%
WOD - 20MIN AMRAP
5 DB FRONT SQUAT 55/35
10 WALL BALLS 20/14
KBS-R 70/55
SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 70%
2 @ 75%
1 @ 80%
WOD - 11 MIN AMRAP
7 SPLIT JERK 95/65
7 SLAM BALL 20/15
WEDNESDAY
SWOD
E90S - CLEAN & HANG CLEAN
1X5 @ 70%
5X5 @ 75%
3X5 @ 80%
WOD - 25 MIN CAP
40 SQUAT CLEAN
RUN 400 MTRS
40 SNATCHES
RUN 400 MTRS
40 BURPEE JUMP OVER BAR
RUN 400 MTRS
SWOD
E90S - DEADLIFT
5X5 @ 75%
WOD - 3 ROUNDS
BUY IN: RUN 800 MTRS
25 T2B
50 DOUBLE UNDERS
2 ROPE CLIMBS
BUY OUT: RUN 800 MTRS
FRIDAY
SWOD
E2MOM - BENCH PRESS & DB ROW
8X8 @ 75%
WOD
100 AIR SQUATS
50 SIT UPS
40 HRPU
30 BOX JUMPS
20 PULL UPS
10 PLANK - ELBOW/HAND
100 AIR SQUATS
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