911 CrossFit

THIS WEEK AT 911 CROSSFIT

MAT 8TH - 13TH

SATURDAY - MAY 14TH - 10AM - CLASS WITH NICOLE 

MONDAY

SWOD
EMOM - BACK SQUAT
8 X3 @ 85%

WOD - 20 MIN AMRAP
10 SQUAT SNATCH    95/65
3 ROPE CLIMB
200 MTR RUN

TUESDAY

SWOD
E2MOM - STRICT PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 85%
2 X 1 @ 95%

WOD - 5 RDS
15 PULL UPS
10 SUMO KB HP    55/20
5 THRUSTERS   115/95

BUY OUT - 3X
15 SHOULDER SLAPS + 25 OPP ARM/LEG ABS

WEDESDAY


SWOD
E2MOM - DEADLIFT
5 X 5 @ 75%

WOD 17 MIN AMRAP
10 WALL BALL      20/14
10 KBS-A                   55/35
10 DL                         135/115
10 HRPU
50MTR BACKWARD BEAR CRAWL

THURSDAY


SWOD
E2MOM - CLEAN & JERK 
8 @ 55%
6 @ 65%
4 @ 75%
2 X 2 85%


WOD
10-9-8-7-6-5-4-3-2-1
T2B
1-2-3-4-5-6-67-8-9-10
 CLEAN & SPLIT JERK   95/65

FRIDAY

SWOD
EMOM - OHS
8 X 3 @ 80%


WOD
500 MTR ROW
25 PULL UPS
20 KBS-R             70-55
15 OHS                  95/65
10 BURPEE DB BOX STEP UP    35/20
RUN 400 MTR W/ MED BALL    20/14
10 BURPEE DB BOX STEP UP     35/20
15 OHS
20 - KBS-R 
25 PULL UPS
500 MTR ROW