THIS WEEK AT 911 CROSSFIT
NOVEMBER 6TH - NOVEMBER 10TH
SATURDAY, NOVEMBER 11TH - 10AM CLASS WITH COACH NICOLE
MONDAY
SWOD
EMOM - BACK SQUAT
8X3 @ 85%
WOD
3 THRUSTERS
3 JUMP OVER BAR
6 THUSTERS
6 JUMP OVER BAR
9 THRUSTERS
9 JUMP OVER BAR
12 THRUSTERS
12 JUMP OVER BAR
15 THRUSTERS
15 JUMP OVER BAR
TUESDAY
SWOD
E2MOM - STRICT PRESS
8X8 @ 65%
WOD - AMRAP 15 MINS
30 DOUBLE UNDERS
15 SNATCH 95/65
30 DOUBLE UNDERS
15 T2B
WEDNESDAY
SWOD
E90S - BENCH PRESS
8X5 @ 85%
WOD - 7 ROUNDS
1 MINUTE MAX REP
CLEAN & HANG CLEAN 95/65
REST 3 MINUTES
ADD 10LBS TO THE LADDER EACH ROUND
THURSDAY
SWOD
E2MOM - SNATCH + HANG SNATCH
5X5 @ 75%
WOD - 3 ROUNDS
21 KB SUMO DLHP 70/55
200 MTR FARMER WALK
21 HRPU
200 MTR FARMER WALK
FRIDAY
SWOD
3 REP MAX - OHS
WOD
ROW 2000 MTRS
50 BURPEE PULLUPS
ROW 2000 MTRS
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