911 CrossFit

THIS WEEK AT 911 CROSSFIT

APRIL 3RD - APRIL 7TH

SATURDAY, APRIL 4TH - 10AM WITH COACH NICOLE

***************** SPECIAL COMPASS BEACH WOD **************

APRIL 22ND - 9:30AM @ FT. LAUDERDALE BEACH PARK

REGISTER WITH COACH NICOLE

$20 DONATION FOR SPECIAL COMPASS

****************************************************************

MONDAY

SWOD

BACK SQUAT MAX - 20 MINUTES

WOD - 3 ROUNDS

800 MTR RUN

25 OHS           95/65

400 MTR FARMERSWALK

                                                                            

TUESDAY

SWOD

EMOM - PUSH PRESS

8 X 5 @ 80%

WOD - 3 ROUNDS

15 RING DIP

20 FLOOR BENCH PRESS       95/65

25 BURPEE OVER BAR

20 WALL BALLS                         20/14

15 KBS-R                                      70/55

                                                                          

WEDNESDAY

SWOD

E90S - DEADLIFTS

1 X5 @ 75%

2 X 5 @ 85%

3 X 3 @ 90%

WOD - FOR TIME   115/75

40 DEADLIFTS

30 FRONT SQUATS

20 SOH

REST 3 MINUTES

REPEAT

                                                                        

THURSDAY

SKILLS - 15 MINUTES
KIP
HSPU
PUSH PRESS VS JERK
SKIN THE CAT

WOD - 7 MIN ARMRAP X 3
7 HRPU
7 SIT UPS
7 PULL UPS

REST 2 MINUTES

                                                                                

FRIDAY

SWOD
E2MOM - SNATCH
5 X 8 @ 80%

WOD
10 BOX JUMP                 24/20
20 BURPEES
30 T2B
100 DOUBLE UNDERS / SINGLES (200)
30 T2B
20 BURPEES
10 BOX JUMP

BUY OUT - 2 ROPE CLIMBS + 500 MTR ROW X 5