THIS WEEK AT 911 CROSSFIT
12/07 - 12/11
MONDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
Every minute, on the minute, for 12 minutes:
Minute 1 – Hawiian Squat, 10 reps (alternating)
Minute 2 – Hamstring Curls (feet in rings), 15 reps
Minute 3 – Banded Push-ups, 20 reps
B.
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%
Every minute on the minute for 10 minutes:
Front Squat
1x2x75%
C.
Three rounds for time of:
30 Double unders
12 Pull-ups
115/75 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps
Three rounds for time of:
30 Double unders
12 Pull-ups
115/75 pound Step-ups, 20/16″, 12 reps
115/75 pound Push Press, 12 reps
TUESDAY
A.
Warm up
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow + 20 air squats
Every minute, on the minute, for 12 minutes:
Minute 1 – Good Morning, 8 reps
Minute 2 – Ring Dips, 10 reps
Minute 3 – 15 Cat Cow + 20 air squats
B.
Deadlift
5x8xME.
Deadlift
5x8xME.
C.
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)
12-9-6 reps for time of:
225 pound Deadlift
Muscle-ups (or pull ups and dips)
WEDNESDAY
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups
Every minute, on the minute, for 12 minutes:
Minute 1 – Reverse Snow Angel, 15 reps
Minute 2 – 10 Handstand Push-ups
Minute 3 – 12 Chest-to-bar Pull-ups
B.
Every two minutes, for 20 minutes (10 sets):
Split Jerk
Every two minutes, for 20 minutes (10 sets):
Split Jerk
Coach's Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
C.
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees
Five rounds for time of:
45/35 pound Overhead Walking Lunges, 20 steps
20 Burpees
THURSDAY – REST DAY (LIGHT)
WARM UP
2x 800M RUN
TABATA SIT UPS
WOD
Six rounds, each for time, of:
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes
50 Double unders
20 Wallball Shots, 20/14 pounds
10 Toes-to-bar
Rest 2 minutes
FRIDAY
A.
Warm up - Row 500m
B.
Tech work – CLEANS Clean- Mid Clean- Hi Hang
(light load) – 6 min
Then
EMOM for 10 min (10 sets):
Cleans – Max effort
EMOM for 10 min (10 sets):
Cleans – Max effort
Let feel dictate the load. If
you feel good, push the weight. If you feel a little slow or off, keep the
weight light and work on speed and mechanics.
C. WOD
ANGIE!!!
ANGIE!!!
100
push ups
100
pull ups
100 sit
ups
100
squats (30 min cap!!)
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