Sunday, July 23, 2017

THIS WEEK AT 911 CROSSFIT
JULY 24TH  - JULY 28TH

SATURDAY, JULY 29TH - 10AM SPARTAN TRAINING WITH COACH RUBEN



MONDAY

SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%

WOD - 5 RDS
15 CLUSTERS                             95/65
20 KBS-R - SINGLE (10/10)      55/35
10 JUMP OVER BAR


TUESDAY

SWOD
E2MOM - STRICT PRESS
5X8 @ 75%


WOD - 3MIN + 5 MIN + 7MIN
10 DB BOX STEP + BURPEE
10 WALL BALLS
ROW 300 MTRS

*** REST 2 MINUTES BTWN ***



WEDNESDAY

SWOD
E2MOM - OHS
5X8 @ 75%


WOD - MAX 1 MIN  - 3 RDS
1 MIN - HSH
1 MIN - SQUAT HOLD - WALL
1 MIN - K2OE
1 MIN - HSPU
1 MIN - KBS-A       55/35
1 MIN - PUSH UPS
1 MIN - SIT UPS


THURSDAY

SWOD
E2MOM -DEALIFT
5X8 @ 75%


WOD - 15 MIN AMRAP
10 TIRE FLIPS
50 ROPE WARS
25 PULL UPS
200 MTR RUN W/ PLATE        45/35



FRIDAY

SWOD
E2MOM  - CLEAN AND JERK
5X8 @ 75%

WOD - 3 RDS
15 SNATCH                95/65
15 OHS                        95/65
RUN 400 MTRS 






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