THIS WEEK AT 911 CROSSFIT
COOPER CITY, BROWARD COUNTY
MARCH 14TH - MARCH 18 2016
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
Perform mobility and aerobic (25 to 40 min) restoration at least 2 times
a week, at your time
MONDAY
A. WARM UP
B. Swod
B. WOD
Three rounds for time of:
Run 400m
30 Wl Ball Shots, 20/14 pounds
24/16kg Kettlbell Swing, 25 reps
20 Toes-to-bar
TUESDAY
3 ROUNDS , NOT FOR TIME
10 BRIDGE UPS
20 AIR SQUATS 4:1 TEMPO
15 SIDE LUNGES - 15 EACH LEG
B.
Every minute, on the minute, for 4 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x65%
1x1x75%
Every two minutes, for 8 minutes (4
sets):
Back Squat
1x1x85% 1
x1x90%
2x2x80%
C. WOD
Three rounds, each for time, of:
50 Double unders
155/105 pound Hang Clean, 10 reps
20 Chest-to-bar Pull-ups
Rest 2 minutes
WEDNESDAY
B. SWOD
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch, 3 reps @ 65-75%
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.
C. WOD
For time:
Run 400m
21 THRUSTERS
95/65
21Wall Balls
15 THRUSTERS
95/65
15 Wall Balls
9 THRUSTERS
95/65
9 Wall Balls
SPIN, ROW OR RUN
A. WARM UP – COACH’S CALL
B. SWOD
C. WOD
For time:
200m
Partner Barbell Farmers Walk Buy-in 115/75 (Must hold by the outside of barbell)
then...
Three
rounds:
One
partner must perform 20 Pull-ups. Other partner performs Burpees until partner
competes pull-ups.
BOTH PARTNERS RUN 200M
THEN…
Complete
21 total Snatches 115/75, switching
every three reps. Partner rests while other partner performs three snatches.
FRIDAY
MONDAY
A. WARM UP
2 ROUNDS
Minute 1 – 10 Chest-to-bar Pull-ups
Minute 2 – 20 Lunges
Minute 3 – 45LBS pound Push Press, 10 reps
B. Swod
Every minute, on the minute,
for 12 minutes:
Clean and Jerk at 85%
B. WOD
Three rounds for time of:
Run 400m
30 Wl Ball Shots, 20/14 pounds
24/16kg Kettlbell Swing, 25 reps
20 Toes-to-bar
TUESDAY
WARM UP
400M ROW THEN…
3 ROUNDS , NOT FOR TIME
10 BRIDGE UPS
20 AIR SQUATS 4:1 TEMPO
15 SIDE LUNGES - 15 EACH LEG
B.
Every minute, on the minute, for 4 minutes:
Back Squat
1x4x40%
1x3x50%
1x2x65%
1x1x75%
Every two minutes, for 8 minutes (4
sets):
Back Squat
1x1x85% 1
x1x90%
2x2x80%
C. WOD
Three rounds, each for time, of:
50 Double unders
155/105 pound Hang Clean, 10 reps
20 Chest-to-bar Pull-ups
Rest 2 minutes
WEDNESDAY
WARM UP, COACH’S CALL
B. SWOD
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch, 3 reps @ 65-75%
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.
C. WOD
For time:
Run 400m
Run 400m
21Wall Balls
15 THRUSTERS 95/65
15 Wall Balls
9 THRUSTERS 95/65
9 Wall Balls
Run 400m
THRUSDAY
SPIN, ROW OR RUN
–
Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend
5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from
Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and
spend 5-10 minutes with them.
A. WARM UP – COACH’S CALL
B. SWOD
12 MINUTES TO WORK TO A HEAVY TGU
C. WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 115/75 (Must hold by the outside of barbell)
then...
For time:
200m Partner Barbell Farmers Walk Buy-in 115/75 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
BOTH PARTNERS RUN 200M
THEN…
Complete 21 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.
FRIDAY
16.4 CROSSFIT OPEN GAMES WOD
No comments:
Post a Comment