This week at 911 CrossFit 1/30-2/3

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Fight Gone Bad"
5 Rounds
1 Min- Wall Ball 20/12 10 Feet
1 Min- SDHP 75/55lb
1 Min- Box Jump 24/20
1 Min- Push Press 75/55lb
1 Min- Row for Calories
1 Min- Rest

Every rep and calorie is 1 point.  Post total points.

then...
3 Rounds for quality
50ft Barbell Overhead Walks 135/95


Coaching Notes:  Actively press up and squeeze the bar to further activate the triceps.  Flex your abs and glutes to keep the body stable.

Tuesday

21-15-9
Cleans 135/95
OHS 135/95
TGU 53/35

then...

Tabata "Kettlebell Snatch" 35/20
Every set alternate arms.

Coaching Notes: Kettlebell Snatch is NOT a one-arm kettlebell swing.  Watch the video below for technique tips.

Wednesday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Bananas"
50 DU
40 T2B
30 KBS
20 HSPU
10 Reverse Burpees
20 Push Ups
30 Box Jumps
40 Sit-ups
50 Pull ups

then...
400m Farmer's Walk 53 or higher/35 or higher

Coaching Notes:  Actively squeeze for optimal forearm activation.  To avoid ripped hands, place the dumbbell/kettlebell into your callous instead of the bottom of your hand.  Lazily grabbing anything will cause skin to fold and give your callouses an opportunity to rip.  Watch this video for explanation and apply to all exercises.

Thursday

SWOD
Pendlay Barbell Row (Reset Barbell on ground every rep)
5x6-8
Then...max repetition attempt Ring Row

CWOD
21-18-15-12-9-6-3
Row for Calories
Thrusters 95/65
Jump Squats


Friday

SWOD
Bench Press
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Desforges"
Five rounds for time of:
12 reps Deadlift 225/185
20 Pull-ups
12 reps Clean and Jerk 135/95
20 Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.