911 CrossFit

THIS WEEK AT  911 CROSSFIT

NOVEMBER 20TH - NOVEMBER 24TH

SATURDAY, 10AM CLASS WITH COACH NICOLE

MONDAY

SWOD
EMOM - BACK SQUAT
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%


WOD - 3 ROUNDS
4MIN AMRAP - 95/65
15 FRONT SQUAT
10 SDLHP
5 BURPEES
*** REST 2 MINUTES ***

TUESDAY

SWOD 
E2MOM - CLEAN & JERK
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%

WOD - 2O MIN AMRAP
ROW 250 MTRS
10 PUSH PRESS      155/135
20 B-FLY SIT UPS

WENDESDAY

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


WOD - 5 ROUNDS
10 DEADLIFTS      155/135
10 SNATCHES        95/65
10 HSPU

THURSDAY

10AM CLASS WITH COACH NICOLE

HERO WOD

HAPPY THANKSGIVING!!!

FRIDAY

SWOD
EMOM - HANG SNATCH
8X3 @ 80%

WOD - 3 ROUNDS

HANG FROM RIG FOR UP TO 6 MINUTES

MOMENT YOU FALL;

800 MTR RUN
30 HRPU
30 GOBLET SQUATS