WEEK 3 Jan 2nd to Jan 6th, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

HAPPY NEW YEAR!!!

MONDAY  Jan 02

LEVEL 2/ LEVEL 1

A) 8 min To work on the pains + warmup +

4 min shoulders mobility 4 min hips mobility

L2)

B) in 12 min  2 reps max

Over Head Squat

L1)

emom 10 m

1 power snatch + hang squat snatch + 1 ohs

(technique and mechanics )

C)WOD

L2)

21-15-9

squat clean  95/65 lb

4-3-2

rope climb

L1)

21-15-9

front squat 95/65 lb

15/12/10

ring row

L2)

D)ACCESSORIES + GYMNASTICS

3X 10/10 Curl hamstring

https://www.youtube.com/watch?v=sYlmazEUbVI&feature=youtu.be

30 resp for leg

https://www.youtube.com/watch?v=W7NpDR_deio

3x12 V up

TUESDAY  jan 03 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  L2)L1) B)emom 10 min  5/4 power clean and jerk  ( technic and mechanic )  L2  95/65 kb     L1  75/55 lb  L2) C)WOD  10 ROUNDS SPEED  150 m rowing 8 burpees pull up  1 m rest for round  L1 8 ROUNDS  120 m rowing 5 burpees K2E  1 m rest for round  L2) D)ACCESSORIES + GYMNASTICS  3x max effort hand stand on the wall  1 min rest  Between round 3X 15 face pull  https://www.youtube.com/watch?v=aZ9v9azQljE 3x 10/10 cuban press dumbel  https://www.youtube.com/watch?v=YozTtczvcd4&feature=youtu.be WEDNESDAY  Jan 04 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  L2) B)work for 12 min 5,4,3,3,2,2,2 Dead Lift  ( go up the weight in every set) L1) for 10 min Dead lift technic  ( go up the weight if the technic improve) 3 resp  L2) C)WOD  3 ROUNDS  800 m run 25 m walking lunges (bar behind the neck ) 95/65 lb 200 m run  12 pull up  12 ring dips  L1) 3 ROUNDS  400 m run 20 m waking lunges (Bar behind the neck) 65/55 lb  200 m run  15 KB sumo dead lift high pull  35/25 lb  15 push up   L2) D)ACCESSORIES + GYMNASTICS  3x 15/10 sec ring support hold  3x 10/8 ring push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be

THURSDAY Jan 05 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  L2)L1) B)HAND STAND PUSH UP TECHNIC FOR 20 min  L2)L1) C)WOD  AMRAP 15 min  600 m row  10 hand stand wall 10 deck squat  1 min double unders practic  10 bar kipping  10 burpees box jump over  20 m bear walk  10 sec hollow  position  L2) D)GYMNASTICS  L2) complete 2 min L st ( Stretched legs ) L2)3x max effort ring row  1x max effor push up whit plate 25/15 M   15/10 W FRIDAY jan 06 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 min hips mobility  L2)L1) B)Emom 12 min ( to work whit 75% of squat clean) Odd  min ) 3 hang squat clean + 2 push press  couple min ) 10 seg hollow + 10 seg superman + 10 sit up  L2) ( to work whit 75% of squat clean) L1)  ( to work whit technic and mechanics) L2) C)WOD  For time  5 rounds  10 OHS 95/65 lb  12 T2B  15 Dead lift  95/65 lb 2 m rest  in 4 min 1 rep max Snatch  L1) For time  5 rounds  10 back squat 65/55 lb  12 V up  15 Dead lift  95/65 lb 2 min rest  amrap 4 min  20 russian swing  35/25 lb  50 jump rope  L2) D)ACCESSORIES + GYMNASTICS  2x 4/2 wall climb  3x10 pull down  https://www.youtube.com/watch?v=NhwROs6riLc&feature=youtu.be 3x15 internal band rotation  https://www.youtube.com/watch?v=FA7vyAxBarE&feature=youtu.be 3x10 external rotation with band  https://www.youtube.com/watch?v=XPiJ9mgay3g&feature=youtu.be