THIS WEEK AT 911 CROSSFIT
JULY 11TH TO 15TH
MONDAY
WARM UP - 2 RDS
RUN 400 MTRS 1X
BROAD JUMP 50 MTRS
10 PULL UPS
10 BURPESS
SWOD
CLEAN & FRONT SQUAT -
E2MOM
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 95%
WOD - 12 MIN AMRAP
7 DEADLIFT - 1 1/2 BW
5 BENCH PRESS - BW
3 CLEAN - 1 1/2 BW
TUESDAY
WARM UP - 3 RDS
50 JUMPING JACKS
25 JUMP SQUATS
15 PUSH UPS
SWOD
SNATCH - E2MOM (HANG OR POWER)
6X8 @ 75%
WOD - 20 MIN CAP
RUN 400 MTRS
50 BACK SQUAT - 95/65
50 BURPEES
RUN 200 MTRS
50 OH LUNGES - 45/25
50 PULLUPS
RUN 400 MTRS
WEDNESDAY
WARM UP - 3 RDS
20 SIT UPS
20 KNEE HIGH JUMPS
20 PLANK JUMP
SWOD
STRICT PRESS - 90 SECONDS
8X8 @ 65%
1x5x75%
1x10x60%
WOD - EMOM 15 MINS
MIN 1 - 15 KBSA
55/35
MIN 2 - 15 LEG RAISE (ABS -
ON RIG)
MIN 3 - 15 STRICT PUSH UPS
THURSDAY – REST DAY
WARM - 3RDS
ROW 500 MTRS 1X
L-SIT 30 SECONDS
6 T2B
10 X RING DIP
GWOD
3 ROUNDS
DRAGON FLIES X 3
Freestanding Handstand Hold (20 SES) OR
Handstand Shoulder Tap X 10 EACH SIDE
ROW 500 M
Hollow ROCKS x20s
Arch Rocks
X20
WOD - 3RDS FT
50 THRUSTERS
50 DOUBLES (100 SINGLES)
FRIDAY
WARM UP -3RDS
RUN 400 MTRS 1X
10 PLANK TUCK
10 JUMP LUNGES
10 KNEE TO OPPOSITE ELBOW
SWOD
OVER HEAD SQUAT - 90 SECONDS
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%
WOD - 20 MIN CAP -
(REPS NOT BROKEN UP)
100 WALL BALLS 20/14
80 HRPU
60 JUMP SQUATS
40 T2B
20 SIT UPS
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