THIS WEEK AT 911 CROSSFIT
SEPTEMBER 18TH - SEPTEMBER 22ND
SATURDAY, SEPTEMBER 23RD - 10AM CLASS WITH COACH JIM
SWOD
E90S - BACK SQUAT
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
*** MAX NEXT WEEK ***
WOD - 5 ROUNDS
20/15 CALORIE ROW
10 THRUSTERS 115/85
TUESDAY
SWOD
E90S - PUSH PRESS
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
WOD - 20 MIN AMRAP
7 POWER CLEANS 135/95
7 BURPEES
400 MTR RUN
WEDNESDAY
SKILLS
KIP
DOUBLE UNDER
HSH
HSPU
SKIN THE CAT
WOD - 5 ROUNDS
2 DEADLIFT 95% 1RM
7 HSPU
10 SLAM BALL 20/15
THURSDAY
SWOD
EMOM - OHS
5X5 @ 75%
WOD - 15-12-9-6-3
RING DIPS
PULL UPS
200 MTR RUN - EACH ROUND
FRIDAY
EMOM - SNATCH
8X5 @ 75%
SWOD - 3 ROUNDS
15 TIRE FLIPS
21 KBS-A 55/35
12 HRPU
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