911 CrossFit

THIS WEEK AT 911 CROSSFIT

AUGUST 7TH - AUGUST 11TH

SATURDAY, AUGUST 12TH - 10AM CLASS WITH COACH NICOLE :))

MONDAY

SWOD
E90S - FRONT SQUAT
5X5 @ 80%


WOD - 12 MIN AMRAP
1  SNATCH                          135/95
2  GOBLET SQUAT           55/35
3  RING DIPS

*** ADD 1 REP EACH ROUND ***

TUESDAY

SWOD
E90S - PUSH PRESS
5X8 @ 75%


WOD
50 WALL BALLS          20/14
40 KBS -A                       55/35
30 K2E
800 MTR RUN

WEDNESDAY

SWOD
E90S - SQUAT CLEANS
5X8 @ 75%


WOD - EMOM - 15 MINS
BUY IN - 5 ROPE CLIMBS

5 WALL WALKS
5 BOX JUMPS        24/20
5 SLAM BALL        20/15

BUY OUT - 5 ROPE CLIMBS

*** 15 MINS STARTS AFTER WHOLE CLASS COMPLETES BUY IN ***

THURSDAY

SKILLS - 3 RDS
20 HOLLOW ROCK
20 SUPERMAN
20 LEG RAISE
20 KIP


WOD - 5 RDS - 95/65
ROW 250 MTRS
15 FLOOR BENCH PRESS                          
15 BB ROW
15 BB BACKWARD LUNGES (TOTAL)

FRIDAY

SWOD
EMOM - DEADLIFT
8X3 @ 85%

WOD
400 MTR RUN
50 PULL UPS
400 MTR RUN
50 PUSH UPS
400 MTR RUN
50 SIT UPS
400 MTR RUN
50 AIR SQUATS