911 CrossFit

THIS WEEK AT 911 CROSSFIT

SEPTEMBER 12 - 16TH

SATURDAY, SEPTEMBER 17TH

9AM - MOBILITY WITH COACH DAVID

*** DEADLIFTS ***

10AM CLASS WITH COACH DAVID

MONDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM BACK SQUAT

3 @ 65% 

3 @ 75%

3 @ 85%

3 @ 95%

WOD - 3 RDS

400 MTR RUN

1 ROPE CLIMB

10 CLUSTERS      95/65

TUESDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM PUSH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD
3 MINUTES - AMRAP
     5 PULL UPS
    10 OHL               45/25 
    15 SIT UPS
*** REST 2 MINUTES ***

5 MINUTES - AMRAP
     5 PULL UPS
     10 OHL            45/25
     15 SIT UPS
*** REST 2 MINUTES ***

7 MINUTES - AMRAP
    5 PULL UPS
    10 OHL            45/25
    15 SIT UPS

WEDNESDAY

WARM UP
PVC/FLOOR STRETCH


SWOD
E2MOM SQUAT CLEAN

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 15 MIN AMRAP
7 BAR BURPEES
7 BOX JUMP         24/20
7 SLAM BALL      20/15

*** BUY OUT 800 MTR ROW ***

 THURSDAY

WARM UP
PVC/FLOOR STRETCH

SWOD
E2MOM BENCH PRESS

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD - 3 RDS - 20 MIN CAP
15 KBS-A                       (AT STOP SIGN)
RUN 50 MTRS             (STOP SIGN TO BUMBER)
SPRINT 50 MTRS       (BUMBER TO BUMPER)
7 TIRE FLIPS
RUN 50 MTRS             (BUMPER TO STOP SIGN)
10 FRONT SQUATS    (AT STOP SIGN)

  ****THEN REVERSE FOR ROUND 2; REVERSE AGAIN FOR ROUND 3****

FRIDAY

WARM UP

PVC/FLOOR STRETCH

SWOD

E2MOM DEADLIFT

3 @ 65% 
3 @ 75%
3 @ 85%
3 @ 95%

WOD

21-18-15-12-9-6-3

SNATCH        95/65

T2B

PUSH UPS