911 CrossFit

THIS WEEK AT 911 CROSSFIT

Nov 16th  - Nov 20th

WODS BY COACH ABDIEL

SAVE THE DATE NOV 20^th 7pm – 911 FAM THANKSGIVING DINNER

BRING A PLATTER AND MINGLE WITH FRIENDS,

THIS IS OUR 5^TH ANNUAL – A 911 TRADITION

MONDAY -  NOV 16TH

Warm up:

1 min jump rope

Then dynamic stretches

Strength: 

Deadlift 2x60%, 2x65%, 6x2x70%

WOD:

800m run

8 burpees

80 dubs

8 wall climbs

600m run

6 burpees

60 dubs

6 wall climbs

400m run

4 burpees

40 dubs

4 wall climbs

200m run

2 burpees

20 dubs

2 wall climbs

(35min cap on wod)

TUESDAY - NOV 17TH

9-7-5-3

Cal row

Bf sit up

Kb swing

Pushup

Air squat

Strength:

Hang power snatches

EMOM for 10 min of 3 HPS @ 70% of 1RM

WOD:

Partner wod

20 min AMRAP

Partner a: 400m+ 1 rope climb while partner  b: 6 dumbell thrusters, 9 box jumps, 12 kb swings

(score is total # of rounds and distance ran)

WED - NOV 18TH

Warm up: 200m run, then dynamic stretches

Strength: front squats

10min EMOM of 5 front squats @ 60-65% of 1RM

WOD:

Buy in: 100 dubs then

Then 3 rds: 30 kb goblet squats, 30 pullups

 THURSDAY  - NOV 19TH

Warm up: 2rds of:

10 pushups

15 v ups

2 min on bike

Strength: push press

EMOM for 8 min (65-70%)

5 push press

10 bf sit ups

WOD: 

300m row, 80 pushups,

 300m row, 60kb sdhp, 

300m row, 40 bar hopping burpees,

300m row, 20 rings dips,

300m row, 10 barbell rows

FRIDAY  - NOV 20TH

Warm up:

30-20-10

Jumping jacks

Air squats

Mt climbers

WOD

1 mile run

21-15-12-9

Calorie row

Wall ball shots

HSPU

Buy out:

1 mile run