THIS WEEK AT 911 CROSSFIT
AUGUST 14TH-18TH
SATURDAY, AUGUST 19TH - 10AM CLASS WITH COACH NICOLE :))
SWOD
EMOM - BACK SQUAT
8X3 @ 85%
WOD - 3 ROUNDS
30-20-10
THRUSTERS
BURPEES
B-FLY SIT UPS
SWOD
EMOM - SNATCH
5X5 @ 80%
WOD
ROW 1000 MTRS
30 KBS-A 55/35
30 WALL BALLS 20/14
RUN 400 MTRS
20 KBS-A
20 WALL BALLS
ROW 750
10 KBS-A
10 WALL BALLS
RUN 200 MTRS
WEDNESDAY
SWOD
EMOM - DEADLIFTS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85 %
1 @ 90%
WOD - 11 MIN AMRAP
5 HSPU
5 T2B
1 ROPE CLIMB
5 DEADLIFTS 185/135
*** REST 3 MINUTES - 20/10 X 10 SET - MAX DOUBLE UNDERS ***
SWOD
E90S - OHS
5X5 @ 80%
WOD - 3 MIN AMRAP X 5
3 HRPU
6 BOX JUMP 24/20
9 KBS-R 70/55
*** REST 1 MINUTE ***
FRIDAY
SWOD
EMOM - CLEAN SQUAT
5X5 @ 80%
WOD - 6 ROUNDS
9 CLEAN & JERK 95/65
12 C2B
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