THIS WEEK AT 911 CROSSFIT
SEPTEMBER 11TH - SEPTEMBER 15TH
SATURDAY, SEPTEMBER 16TH - 10AM WITH COACH NICOLE
*** CLOSED DUE TO HURRICANE IRMA ***
TUESDAY
HERO WOD
7 ROUNDS
7 HSPU
7 THRUSTERS 135/95
7 K2E
7 DEADLIFTS 245/165
7 BURPEES
7 KBS-A 55/35
7 PULL UPS
SWOD
EMOM - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
WOD
EMOM - 10 MINS
0-5 MIN
3 SNATCH DEADLIFTS
5-10 MIN
3 SNATCH HIGH PULLS
*** REST 3 MINUTES
10 MIN TO:
BUILD HEAVY POWER SNATCH
***REST 3 MINUTES
8 AMRAP
10 T2B
10 BURPEES
SWOD
EMOM- PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
1 @ 85%
WOD
80 DOUBLE UNDERS / 160 SINGLES
80 AIR SQUATS
800 MTR RUN
40 KBS - R 70/53
40/30 CALORIE ROW
400 MTR RUN WITH PLATE 45/35
FRIDAY
SWOD
5X5 MED BALL CLEANS 14/10
WOD - 8 MIN AMRAP
20 MED BALL CLEANS
20 B-FLY SIT UPS B-FLY SIT UPS
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