THIS WEEK AT 911 CROSSFIT
MARCH 13TH - MARCH 17TH
SATURDAY, MARCH 18TH
10AM - CLASS WITH COACH ANTHONY
SWOD
E2MOM -BACK SQUAT
5X8 @ 80%
WOD - 4 ROUNDS
10 DEADLIFT
200 MTR RUN
10 POWER CLEAN
200 MTR RUN
10 FRONT SQUAT
200 MTR RUN
200 MTR RUN
10 POWER CLEAN
200 MTR RUN
10 FRONT SQUAT
200 MTR RUN
BUY OUT: 2 ROUNDS - 25 B-FLY SIT UPS, 25 HRPU, 25 ELBOW + HAND PLANKS
TUESDAY
SWOD
E90S - PUSH PRESS + JERK
3 PUSH PRESS + 1 JERK @ 75%
2 PUSH PRESS + 2 JERK @ 80 %
1 PUSH PRESS + 3 JERK @ 85%
2 PUSH PRESS + 2 JERK @ 80%
3 PUSH PRESS + 1 JERK @ 75%
E90S - PUSH PRESS + JERK
3 PUSH PRESS + 1 JERK @ 75%
2 PUSH PRESS + 2 JERK @ 80 %
1 PUSH PRESS + 3 JERK @ 85%
2 PUSH PRESS + 2 JERK @ 80%
3 PUSH PRESS + 1 JERK @ 75%
WOD - 4 ROUNDS
1 MINUTE
MAX PULL UPS
REST 30 SECONDS
1 MINUTE
MAX T2B
REST 30 SECONDS
1 MINUTE
MAX T2B
REST 30 SECONDS
2 MINUTES
MAX ROW
REST 30 SECONDS
BUY OUT ABS: SIDE PLANK HOLD - 5 X 20/10 + HOLLOW HOLD 5 X 10/5
BUY OUT ABS: SIDE PLANK HOLD - 5 X 20/10 + HOLLOW HOLD 5 X 10/5
WEDNESDAY
SWOD
E2MOM - HANG CLEAN + HANG SQUAT CLEAN
E2MOM - HANG CLEAN + HANG SQUAT CLEAN
3 X 5 @ 75%
2 X 5 @ 80%
1 X 5 @ 85%
2 X 5 @ 80%
1 X 5 @ 85%
WOD - 17 MINUTE AMRAP
25 DB LUNGES 35/20LBS
15 RING DIP
25 WALL BALLS 20/14
15 KBS-RUSSIAN 70/55
THURSDAY
SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20 HOLLOW ROCK
20 SUPERMAN
20 CRUNCHES
WOD
800 MTR RUN
5 HRPU
10 SQUAT SNATCH 95/65
15 BURPEES OVER BAR
400 MTR RUN
15 BURPEES OVER BAR
10 SQUAT SNATCH 95/65
5 HRPU
800 MTR RUN
FRIDAY
17.4!!! :))
DON'T FORGET TO SUBMIT YOUR SCORE BY MONDAY, BEFORE/BY 7:59PM!! ***
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