911 CrossFit

THIS WEEK AT 911 CROSSFIT

AUGUST 28TH - SEPTEMBER 1ST

MONDAY

SWOD
EMOM - BACK SQUAT
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD
15-10-5
KBS-A     70/53
T2B

800 MTR RUN WITH PLATE   45/25

5-10-15 
KBS-A
T2B 

TUESDAY

SWOD
E2MOM - CLEAN & JERK
5X5 @ 80%

WOD - 15 MIN AMRAP
50 DOUBLE UNDERS
25/18 CAL ROW
15 DB HANG SQUAT CLEAN   50/35

WEDNESDAY

SWOD
E90S - DEADLIFT
8 @55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 95%

*** MAX OUT NEXT WEEK ***

WOD
400 MTR RUN
50 WALL BALLS        20/14
400 MTR RUN
35 DEADLIFTS           135/95
400 MTR RUN
20 BURPEE BOX JUMP OVERS      24/20
400 MTR RUN
50 WALL BALLS        20/14

THURSDAY

SKILLS
KIP
ROPE CLIMB
DOUBLE UNDERS
HSPU
HANDSTAND

WOD - 4 ROUNDS
12 DB BENCH PRESS
12 DB BENT OVER ROWS (EACH ARM)
12 DB REVERSE LUNGE  50/35

FRIDAY

SWOD
E90S - SNATCH
5X5 @ 80%

WOD - AMRAP 7 MINS
MAX OHS   115/95

EMOM - 7 MINS
7 HSPU