THIS WEEK AT 911 CROSSFIT
JULY 10TH - JULY 14TH
SATURDAY, JULY 15TH - 10AM SPARTAN CLASS WITH COACH RUBEN
*** THANK YOU EVERYONE WHO CAME OUT THIS PAST SATURDAY
AND DONATED TO SPECIAL COMPASS!! ***
IT IS GREATLY APPRECIATED!! :))
THANK YOU VERYYYYYY MUCH!!!
*** THANK YOU EVERYONE WHO CAME OUT THIS PAST SATURDAY
AND DONATED TO SPECIAL COMPASS!! ***
IT IS GREATLY APPRECIATED!! :))
THANK YOU VERYYYYYY MUCH!!!
MONDAY
SWOD
EMOM - FRONT SQUAT
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%
WOD - 4 ROUNDS
10 BURPEE PULLUPS
200 MTR RUN
10 SDLHP 95/65
200 MTR RUN
TUESDAY
SWOD
E90S - SNATCH
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%
WOD - 12 MIN AMRAP
3 TIRE FLIP
9 KBS-A 55/35
50 MTR SUITCASE WALK 55/35
50 MTR RUN - BACKWARDS
WEDNESDAY
SWOD
EMOM - SQUAT CLEAN
1X5 @ 65%
2X5 @ 75%
3X5 @ 85%
WOD - WAY BACK WHEN - 20 MIN AMRAP
3 DEADLIFTS
200 MTR RUN
*** INCREASE WEIGHT EACH ROUND ***
THURSDAY
SKILLS - 3 ROUNDS
10 CANDLE STICK
20 HALO
20 KB CIRCLE
45 SEC L-SIT
45 SEC HSH
WOD - 3 ROUNDS
20 HSPU
20 BROAD JUMPS
100 MTR WAITRESS WALK 20/15
20 THRUSTERS 95/65
SWOD - 20 MINS
MAX OUT - OHS
WOD - 20 MIN AMRAP
5, 10, 15, 20, 25, ... +
T2B
CLEAN 95/65
No comments:
Post a Comment