911 CrossFit

THIS WEEK AT 911 CROSSFIT

AUGUST 22 - 26TH

SATURDAY, AUGUST 27TH 

9AM - MOBILITY WITH COACH DAVID

    *** CLEAN 101 - BRUSH UP ON TECHNIQUE & SET UP THROUGH 3 POSITIONS ***

10AM - CLASS WITH COACH NICOLE

*** DOUBLE TROUBLE ***

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - FRONT SQUAT

3X8 @ 85%

WOD 3 RDS 

15 THRUSTERS    95/65

20 BURPEES

25 DOUBLE UNDERS (50 SINGLES)

ROW - 30 CALORIES

TUESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

EVERY 90 SECONDS - BENCH PRESS

3X8 @ 80%

WOD

MAX IN 5 MINUTES

3 HSPU

6 GOBLET SQUAT       55/35
        *** REST 2 MINUTES ***

MAX IN 5 MINUTES

4 POWER CLEANS      115/95

8 PULL UPS

       *** REST 2 MINUTES ***

MAX IN 5 MINUTES

5 JUMP SQUATS

10 SLAM BALL         20/15

WEDNESDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM - PUSH JERK

3X8 @ 85%

WOD

12-9-6-3

BACK SQUAT         115/95

SNATCH                 95/65

OHS                       95/65

THURSDAY

WARM UP
PVC/FLOOR STRETCH

SKILLS
MU
L-SIT - MIN 30 SECONDS
RING DIP
HSH/HSW

***WORK ON WHAT NEEDS IMPROVEMENT***

WOD - 4rds
400 MTR RUN
5 TIRE FLIPS
1 ROPE CLIMB
50 MTR WALK LUNGE     45/25

FRIDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM - DEADLIFT
3X8 @ 85%

WOD - AMRAP 25MINS
10 HRPU
20 DEADLIFT                         135/95
30 B-FLY SIT UPS
40 JUMP OVER BOX              24/20
50 KBS(R)                             70/55