THIS WEEK AT 911 CROSSFIT
NOVEMBER 13TH - NOVEMBER 17TH
SATURDAY, NOVEMBER 18TH - 10AM WITH COACH NICOLE
SWOD
EMOM - FRONT SQUAT
1X5 @ 60%
2X5 @ 70%
3X5 @ 80%
WOD
30 OHS 115/95
15 PULL UPS
20 OHS
25 PULL UPS
BUY OUT -
RUN 800 MTRS
REST 3 MINUTES
RUN 800 MTRS
TUESDAY
SWOD
EMOM - CLEAN & JERK
8X3 @ 85%
WOD - 20 MIN AMRAP
20 CAL ROW
15 RING DIPS
10 TURKISH GET-UP 50/35
WEDNESDAY
SWOD
EMOM - BENCH PRESS
8X3 @ 85%
WOD - TABATA 20/10X5
BACK SQUAT 95/65
REST 1 MINUTE
HANDSTAND HOLD
REST 1 MINUTE
L-SIT
REST 1 MINUTE
KBS- A 55/35
REST
THURSDAY
SWOD
E90S - DEADLIFTS
8X8 @ 75%
WOD - 5 ROUNDS
15 CLUSTERS 95/65
50 DOUBLE UNDERS
3 ROPE CLIMBS
FRIDAY
SWOD
EMOM - HANG SNATCH
8X5 @ 75%
WOD
42-30-18
WALL BALLS 20/14
B-FLY SIT UPS
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