THIS WEEK AT 911 CROSSFIT
OCTOBER 29TH - NOVEMBER 3RD
SATURDAY, NOVEMBER 4TH - 10AM CLASS WITH COACH NICOLE
*** DRESS UP FOR HALLOWEEN ON TUESDAY!!! ***
*** DRESS UP FOR HALLOWEEN ON TUESDAY!!! ***
MONDAY
SWOD
EMOM - FRONT SQUAT
8X3 @ 85%
WOD - 20 MIN AMRAP
10 HRPU
10 SQUAT CLEAN
50 DOUBLE UNDER / 100 SINGLE
TUESDAY
DRESS UP FOR HALLOWEEN!! :))
DRESS UP FOR HALLOWEEN!! :))
SWOD
E2MOM - CLEAN & JERK
8X 5 @ 75%
WOD - 5 ROUNDS
5 RING DIP
10 HANG SNATCH
15 LEG RAISE
15 LEG RAISE
SWOD
3 REP MAX - DEADLIFT
WOD
1 ROUND
400 MTR RUN
30 BOX JUMPS 24/20
30 WALL BALLS 20/14
2 ROUNDS
400 MTR RUN
21 KBS-A 55/35
12 PULL UPS
1 ROUND
400 MTR RUN
30 BOX JUMPS 24/20
30 WALL BALLS 20/14
THURSDAY
SWOD
E90S - BENCH PRESS
8X8 @ 80%
WOD
3 -6- 9-12-15-18-21-24
T2B
SLAM BALL 20/15
OHL 45/35
SLAM BALL 20/15
OHL 45/35
FRIDAY
SWOD
E90S - OHS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
WOD
400 MTR RUN
20 BACK SQUAT
20 FRONT SQUAT
20 OHS
400 MTR RUN
30 STRICT PRESS
30 PUSH PRESS
30 PUSH JERK
400 MTR RUN
40 POWER CLEAN
40 HANG CLEAN
40 MTR RUN
No comments:
Post a Comment