THIS WEEK AT 911 CROSSFIT
OCTOBER 23RD - OCTOBER 27TH
SATURDAY, OCTOBER 28TH - 10AM CLASS WITH COACH NICOLE
*** THANK YOU, EVERYONE, WHO DONATED &
PARTCIPATED IN BARBELLS FOR BOOBS!! ***
MONDAY
SWOD
EMOM - BACK SQUAT
8X5 @ 75%
200 MTR FARMERWALKS
10 BURPEE PULL UPS
10 GOBLET SQUATS 55/35
TUESDAY
SWOD
MAX - SNATCH
WOD
ROW 750MTRS
50 KBS-A 55/35
40 PUSH UPS
30 WALL BALLS 20/14
20 POWER CLEANS 135/95
10 HSPU
100 DOUBLE UNDERS (200 SINGLES)
WEDNESDAY
SWOD
E90S - DEADLIFT
1X5 @ 75%
2X5 @ 85%
3X5 @ 90%
WOD - 4 ROUNDS
21 DEADLIFTS 135/95
15 BOX JUMP 24/20
9 SPLIT JERK 135/95
THURSDAY
SKILLS
KIP
ROPE CLIMB
HSPU
WOD - EMOM - 20 MINS
1 MIN - 3 PUSH PRESS - HEAVY
2 MIN - 3 FRONT SQUAT - HEAVY
FRIDAY
SWOD
E90S - OHS
1X5 @ 75%
2X5 @ 85%
3X5 @ 90%
WOD
ROW 500 MTRS
25 KBSR - RIGHT HAND 55/35
25 KBSR - LEFT HAND
ROW 500 MTRS
25 KB SNATCH RIGHT HAND 55/35
25 KB SNATCH LEFT HAND
ROW 500 MTRS
25 KB C&J RIGHT HAND 55/35
25 KB C&J LEFT HAND
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