911 CrossFit

THIS WEEK AT 911 CROSSFIT

JULY 31ST - AUGUST 4TH

SATURDAY, AUGUST 5TH - 10AM WITH COACH RUBEN - SPARTAN TRAINING

MONDAY

SWOD
E90S - BACK SQUAT
5X8 @ 75%

WOD
BUY IN: 400 MTR RUN WITH PLATE       45/35

6 ROUNDS
10 SPLIT JERKS                               95/65
10 BURPEE OVER BAR

BUY OUT: 400 MTR RUN WITH PLATE 

TUESDAY

SWOD
EMOM - DEADLIFT
5X5 @ 80%

WOD
21-15-9-15-21
KBS-R                  70/55
DEADLIFT          185/135
WALL BALL       20/14

WEDNESDAY

SWOD
E2MOM - SNATCH SQUAT
5X8 @ 75%


WOD -15 MIN AMRAP
10 PUSH PRESS                     95/65
10 BB OHL ( 5 PER LEG)     95/65

THURSDAY

SWOD
E90S - BENCH PRESS
5X8 @ 80%


WOD - 3 ROUNDS
25 PULL UPS
15 BOX JUMP OVER     24/20
5 ROPE CLIMBS
800 MTR RUN

FRIDAY

SWOD
E2MOM - CLEAN & HANG CLEAN
5X8 @ 75%


WOD
3-6-9-12-15-18-21-24
T2B
FRONT SQUAT