THIS WEEK AT 911 CROSSFIT
MAY 22ND - MAY 26TH
SATURDAY - MAY 27TH - 10 AM CLASS WITH COACH NICOLE
MONDAY
SWOD
E90S - BACK SQUAT
1X5 @ 70%
2X5 @ 75%
3X5 @ 80%
WOD - 30 -20 - 10
BACK SQUAT 135/115
BENCH PRESS 95/65
STRICT PULL UPS
TUESDAY
SWOD
E90S - PUSH PRESS
8X3 @ 85%
WOD
800 MTR RUN
50 CLEAN & JERK 95/65
50 WALL BALLS 20/14
50 T2B
800 MTR RUN
WEDNESDAY
SWOD
E90S - DEADLIFT
8X3 @ 85%
WOD - 12 MIN AMRAP
5 DEADLIFT 185/135
5 BOX JUMP OVER 24/20
5 PUSH UP
*** BUY OUT - 5 MIN - JUMP SLAM BALL 20/15 ***
THURSDAY
SKILLS - 3 ROUNDS
L-SIT - 30 SECONDS
HSH - 30 SECONDS
20/10 X 5 PLANK
50 RUSSIAN TWIST W/ WEIGHT
15 SIDE PLANK DIPS
WOD - 17 MIN AMRAP
200 MTR RUN
1 ROPE CLIMB
10 KBS-A 55/35
1 ROPE CLIMB
10 DB LUNGE 55/35
FRIDAY
SWOD
E90S - SNATCH
8X3 @ 85%
WOD - 20 REPS - FT
KBS-R BURPEES
FW - 200 MTRS
KB THRUSTER
FW - 200 MTRS
KB GOBLET SQUAT
FW - 200 MTRS
KB SNATCH
FW - 200 MTRS
KB HIGH PULL
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