THIS WEEK AT 911 CROSSFIT
JULY 24TH - JULY 28TH
SATURDAY, JULY 29TH - 10AM SPARTAN TRAINING WITH COACH RUBEN
MONDAY
SWOD
E2MOM - FRONT SQUAT
5X8 @ 75%
WOD - 5 RDS
15 CLUSTERS 95/65
20 KBS-R - SINGLE (10/10) 55/35
10 JUMP OVER BAR
TUESDAY
SWOD
E2MOM - STRICT PRESS
5X8 @ 75%
WOD - 3MIN + 5 MIN + 7MIN
10 DB BOX STEP + BURPEE
10 WALL BALLS
ROW 300 MTRS
*** REST 2 MINUTES BTWN ***
WEDNESDAY
SWOD
E2MOM - OHS
5X8 @ 75%
WOD - MAX 1 MIN - 3 RDS
1 MIN - HSH
1 MIN - SQUAT HOLD - WALL
1 MIN - K2OE
1 MIN - HSPU
1 MIN - KBS-A 55/35
1 MIN - PUSH UPS
1 MIN - SIT UPS
SWOD
E2MOM -DEALIFT
5X8 @ 75%
WOD - 15 MIN AMRAP
10 TIRE FLIPS
50 ROPE WARS
25 PULL UPS
200 MTR RUN W/ PLATE 45/35
FRIDAY
SWOD
E2MOM - CLEAN AND JERK
5X8 @ 75%
WOD - 3 RDS
15 SNATCH 95/65
15 OHS 95/65
RUN 400 MTRS
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