THIS WEEK AT 911 CROSSFIT 03/30-04/03
3/30
- Mobility Warm up
- 10 min EMOM
Clean- Mid Clean- Hi Hang
- 20 KB swings
30 DUBS
40 Burpees
30 DUBS
20 KB swings
3/31
- Speed-n-Agility
- Push Jerks 5reps-5sets
- 3rds for time (20min CAP)
10 DL 205/135
15 Wall Balls 20/14
400m run
4/1
- Mobility Warm up
- Snatch
Touch-n-go 3 reps (build to heavy/1RM)
- 12min EMOM
10 KB snatches 5R/5L
10 KB OH squat 5R/5L
10 Burpee over KB
4/2
- Mobility/ Gymnastics progression
- 20 min 30 on/ 30 off
Hollow Body holds
Sit ups
Planks hold
MTN climbers
Flutter kicks
4/3
- Warm up/ Speed work
- ANGIE!!!
100 push ups
100 pull ups
100 sit ups
100 squats (30 min!!)
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