THIS WEEK AT 911 CROSSFIT
SEPTEMBER 4TH - SEPTEMBER 8TH
SATURDAY, SEPTEMBER 9TH - 10AM CLASS WITH COACH NICOLE
MONDAY
*** HAPPY LABOR DAY!!! ***
GYM IS CLOSED - EXCEPT FOR...
10AM CLASS WITH COACH NICOLE
&
630PM CLASS WITH COACH NICOLE
TUESDAY
SWOD
EMOM - PUSH PRESS
8X3 @ 85%
WOD - 3 ROUNDS - 4 MIN AMRAP EACH ROUND
200 MTR RUN
MAX POWER SNATCHES 75/55
*** UNBREAKABLE ***
REST 4 MINUTES BETWEEN ROUNDS
WEDNESDAY
SWOD
1RM DEADLIFTS
WOD - 15 MIN AMRAP
60 DOUBLE UNDERS / 120 SINGLES
150 MTR WALK LUNGE (NO WEIGHT)
15 DEADLIFTS 225/155
THURSDAY
SWOD
E2MOM - CLEANS
8X8 @ 70%
WOD - 5 ROUNDS
MAX BW BENCH PRESS
MAX STRICT PULL UPS
REST 3 MINUTES BETWEEN ROUNDS
FRIDAY
SWOD
5X5 MED BALL CLEANS 14/10
WOD - 8 MIN ARMAP
20 MED BALL CLEANS 20/14
20 B-FLY SIT UPS
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