THIS WEEK AT 911 CROSSFIT
AUGUST 21ST - AUGUST 25TH
SATURDAY - 10AM CLASS WITH COACH NICOLE :))
SWOD
EMOM - FRONT SQUAT
8X3 @ 85%
WOD - 12 MIN AMRAP
5 CLAPPING PUSH UP
10 RING DIPS
15 GOBLET SQUATS 55/35
200 MTR RUN
TUESDAY
SWOD
EMOM - PUSH PRESSS
5X5 @ 80%
WOD - 2017 CROSSFIT GAMES
100 PULL UPS
80 SIT UPS
60 (1) LEGGED SQUATS (ALTERNATE)
40 CAL ROW
20 DB PUSH PRESS
WEDNESDAY
SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 80%
3X5 @ 80%
2X5 @ 85%
1 X 5 @ 95%
WOD - 2017 CROSSFIT GAMES
3-5-8
HSPU
5-8-13
KB DEADLIFTS
*** BUY OUT: KB OHL 100 MTRS (GAMES WAS 89 FEET) ***
ADDITONAL: 400 MTR RUN + 25 BURPEES
SWOD
E90S - BENCH PRESS
5X5 @ 80%
WOD - 2017 CROSSFIT GAMES
13-11-9-7-5
MU
SQUAT SNATCH
SWOD
E2MOM - HANG CLEAN & SPLIT JERK
5X5X @ 80%
WOD
MAX REPS / CALS
8X20:10
DOUBLE UNDERS
REST 2 MINS
8X20:10
WALL BALLS
REST 2 MINS
8X20:10
ROW
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