WEEK 4 Jan 9 to Jan 13, 2017

THIS WEEK AT 911 CROSSFIT,
COOPER CITY, BROWARD

MONDAY  jan 09

LEVEL 2/ LEVEL 1

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

4 min shoulders mobility 4 m hips mobility

L2)

B)EVERY 90 sec for 15 min

Odd  min ) 1 power snatch + 1 hang power snatch +

1 high power snatch  ( start with 60% for snatch and

go up the wight in each round)

couple min )  2 back squat

( start with 70% and go up the wight in each round )

L1)

Odd  min )  4 hang power snatch + 15 sec high plan

(75/55)

couple min ) 8 gobblet squat with kb + 15 sec superman

hold (go up the wight in each round)

L2)

C)WOD

amrap 3 min

20 american swing 55/35

20 oh lunges with plate 35/25 lb

20 sumo dead lift high pull  95/65 lb

20 push press

1 min rest

amrap 4 min

20 oh lunges with plate 35/25 lb

20 sumo dead lift high pull  95/65 lb

20 push press

20 american swing 55/35

1 min resp

amrap 5 min

20 sumo dead lift high pull  95/65 lb

20 push press

20 american swing 55/35

20 oh lunges with plate 35/25 lb

L1)

C)WOD

amrap 6 min

20 Russian swing 35/25

20 oh lunges with plate 15/10 lb

20 sumo dead lift high pull  65/55 lb

20 push press

2 min rest

amrap 5 min

20 sumo dead lift high pull  65/55 lb

20 push press

20 american swing 35/25

20  lunges with plate In the chest 15/10 lb

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

2x12 V up

TUESDAY jan 10  LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)emom 12m  Odd min) 2 push press + 2 push jerk   cuuple min) 10 drop plank , Left side another round  right side  https://www.youtube.com/watch?v=U9iNmlA2xCI&feature=youtu.be L1) Odd min) 2 strict press + 2 push press  cuuple min) 10 sec lateral plank , Left side another round  right side  L2) C)WOD  50 Du  3 power clean 145lb/ 115 lb  12 ring dips  18 box jump  24"/20" 50 Du  6 power clean  15 ring dips  15 box jump  50 Du  9 power clean  18 ring dips  12 box jump  L1) 60 sigles jump rope  10 power clean 75/55 lb  10 push up  18 box jump  20"/18" 60 sigles jump rope  10 power clean  12 push up  15 box jump  60 sigles jump rope  10  power clean  15 push up  12 box jump  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 11 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)every 2:30 min 4 rounds  4 Dead lift 80% + 6/6 row whit Kb heavy  L1) emom 10 min  Odd min) 6 ring row + 10 sit up  couple min) 10 sumo dead lift kb + 10 superman  L2) C)WOD  AMRAP 9 min  2-4-6-8-10…… wall ball  t2b  2 min rest  3 rounds  15 power snatch 65/55 lb  10 burpees over the bar  2 min rest  600 m row for time  L1) C)WOD  AMRAP 7 min  2-4-6-8-10…… wall ball  t2b  2 min rest  2 rounds  12 hang power snatch 45/35 lb only bar  8 burpees  2 min rest  400 m row for time  L2) D)ACCESSORIES + GYMNASTICS  2x 15/10 sec ring soport hold  2x 10/8 rings push up  3x10/10 Kick to the sky https://www.youtube.com/watch?v=E7n1w4v_22Y&feature=youtu.be THURSDAY jan 12 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  B)12 min technic kipping pull up  L2) C)WOD triathlon  (You can start in any exercise ) 7 min bike ( 75% )  6 min row ( max cal )  1200 m run  L1) 6 min bike  5 min row ( max cal )  800 m run  L2) D)GYMNASTICS  L2) complete 2:30 m L st ( Stretched legs ) L2)3x max effort ring row  1x max effor push up whit plate 35/25 lb  FRIDAY jan 13 LEVEL 2/ LEVEL 1  A) 8 min To work on the pains + warmup +   4 min shoulders mobility 4 m hips mobility  L2) B)12 min practice  SQUAT SNATCH ( go up the wight )  L1) 12 min practice  HANG SQUAT SNATCH  L2) C)WOD  emom 15 min  3 pull up  6 push up  9 air squat  L1) emom 12 min  3 K2c  10 sec high plank  5 air squat  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