THIS WEEK AT 911 CROSSFIT
MAY 1ST - MAY 5TH
SATURDAY, MAY 6TH - 10AM CLASS WITH COACH NICOLE
CROSSFIT GAMES - REGIONALS
MONDAY
SWOD - 20 MINUTES
MAX OUT FRONT SQUAT
WOD - 2 RDS FT
10 DEADLIFTS 315/225
20 HSPU
30 FRONT SQUATS 95/65
SWOD
EMOM - PUSH PRESS
8 X 3 @ 85%
WOD - 21-15-9
S2OH 135/95
C2B PULL UPS
WOD - 21-15-9
S2OH 135/95
C2B PULL UPS
WEDNESDAY
SWOD
E2MOM - DEADLIFT
5 X 8 @ 75%
WOD - 20 MIN CAP
25 T2B
50 DU / 50 SINGLES
15 SQUAT CLEANS 135/85
25 T2B
50 DU / 50 SINGLES
13. SQUAT CLEANS 185/115
25 T2B
50 DU / 50 SINGLES
11 SQUAT CLEANS 225/145
25 T2B
50 DU / 50 SINGLES
9 SQAUT CLEANS 285/175
25 T2B
50 DU / 50 SINGLES
7 SQAUT CLEANS 315/205
WOD - 20 MIN CAP
25 T2B
50 DU / 50 SINGLES
15 SQUAT CLEANS 135/85
25 T2B
50 DU / 50 SINGLES
13. SQUAT CLEANS 185/115
25 T2B
50 DU / 50 SINGLES
11 SQUAT CLEANS 225/145
25 T2B
50 DU / 50 SINGLES
9 SQAUT CLEANS 285/175
25 T2B
50 DU / 50 SINGLES
7 SQAUT CLEANS 315/205
THURSDAY
SWOD
EMOM - BENCH PRESS
8 X 3 @ 80%
WOD - 4MIN AMRAP X 3
12 WALL BALL 20/14
9 K2E
6 BOX JUMP 24/20
REST 1 MIN
WOD - 4MIN AMRAP X 3
12 WALL BALL 20/14
9 K2E
6 BOX JUMP 24/20
REST 1 MIN
FRIDAY
SWOD
EMOM - SNATCH
8 X 3 @ 80%
WOD - 20 MIN CAP
100 DUMBBELL SNATCHES 35/20
80 CAL ROW
60 BURPEES
40 MU (PULL UPS / RING DIPS)
100 DUMBBELL SNATCHES 35/20
80 CAL ROW
60 BURPEES
40 MU (PULL UPS / RING DIPS)
CONGRATULATIONS, RONNIE & GIS SEL!!!! XOXO :))
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