THIS WEEK AT 911 CROSSFIT
AUGUST 15TH - 19TH
SATURDAY, AUGUST 20TH
9AM - MOBILITY WITH COACH DAVID
*** SHOULDERS ***
10AM - CLASS WITH COACH NICOLE :))
MONDAY
WARM UP
PVC / FLOOR
SWOD
BACK SQUAT
EVERY 90 SECONDS
5X5 @ 75%
WOD
21 DEADLIFTS 185/135
200 MTR RUN
21 CLEANS 155/105
400 MTR RUN
21 PULL UPS
200 MTR RUN
21 OHS 95/65
400 MTR RUN
TUESDAY
WARM UP
PVC / FLOOR
SWOD
CLEAN & SPLIT JERK
EMOM
5X5 @ 65%
WOD - 2O MINS
20 SINGLE KBS(R) - 10 PER ARM 70/55
60 DOUBLE UNDERS (120 SINGLE)
80 OHL 45/25
BUY OUT - 5 ROPE CLIMBS
WARM UP
PVC / FLOOR
SWOD
STRICT PRESS
E2MOM
5X8 @ 75%
WOD - 15 MINS
5, 10, 15, 20....
SNATCH 95/65
SIT UP
WARM UP
PVC/FLOOR
SKILLS 3 RDS
30 X HOLLOW ROCK
5 X WALL WALK
30 X ARCH ROCK
5X SPRINT 50 MTRS
WOD - 3 RDS - FOR TIME
ROW 250 MTRS
10 T2B
ROW 250 MTRS
15 FRONT SQUATS 135/105
ROW 250 MTRS
25 PUSH UPS
FRIDAY
WARM UP
PVC / FLOOR
SWOD
DEADLIFT
EVERY 90 SECONDS
5X5 @ 75%
WOD - FOR TIME
800 MTR RUN
25 BOX JUMP / BURPEES 24/20
50 PUSH PRESS 95/65
75 KBS(A) 55/35
100 WALL BALLS 20/14
800 MTR RUN
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