Sunday, October 1, 2017

THIS WEEK AT 911 CROSSFIT
OCTOBER 2ND - OCTOBER 6TH

MONDAY

SWOD
E90S - FRONT SQUAT
8X8 @ 70%

WOD
BUY IN - 800 MTR RUN

5 ROUNDS
12 C2B
9 THRUSTER   95/65
6 HRPU

BUY OUT - 800 MTR RUN

TUESDAY

SWOD
E90S - SNATCH
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 3 ROUNDS
500 MTR ROW
12 DEADLIFTS  245/165
15 BOX JUMPS   24/20

WEDNESDAY

SWOD
EMOM - DEADLIFT
8X5 @ 80%

WOD - 17 MIN AMRAP
200 MTR RUN
30 DOUBLE UNDERS / 60 SINGLES
9 HANG CLEAN      115/80

THURSDAY

SWOD
E2MOM - CLEAN & JERK
8 X 5 @ 75%

WOD - 12MIN AMRAP
15 WALL BALLS
12 DB SNATCH (PER ARM)   50/35
9 T2B


FRIDAY

SWOD
EMOM - OHS
8X3 @ 80%

WOD
50 MTR BEAR CRAWL
50 SQUAT JUMPS
10 K2E
40 SQUAT JUMPS
20 PUSH UPS
30 SQUAT JUMPS
30 SIT UPS
20 SQUAT JUMPS
40 PULL UPS
10 SQUAT JUMPS
50 MTR BEAR CRAWL




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