This week at 911 CrossFit 2/27-3/2

Monday

SWOD
Bench Press
3x5 (60%, 70%, 80%, of working max.  Last set is max repetition attempt)

WOD:
5 Rounds for time:
400m Run
Barbell Complex: 135/95

• 5 Deadlifts
• 5 Barbell Rows
• 5 Hang Cleans
• 5 Push Press
• 5 Front Squats

Skill WOD:

Accomplish 100 Double-Unders (break up as necessary)

Coaching notes:  During the complex, you can not let go of the barbell.  Barbell can not rest on the ground till all reps and exercises are completed back to back.

Tuesday

Tabata Knee to Elbow

then...

"Arnie"

21 TGU-Right Arm

50 KBS

21 OHS-Left Arm

50 KBS

21 OHS-Right Arm

50 KBS

21 TGU-Left Arm

Coaching notes: Must be completed in that order.

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Wednesday

3 Rounds for time:

400m Row/Run

14 Muscle ups (Scaled: Pull-ups and Dips)

21 Box Jumps

28 GHD Sit-ups/Butterfly Sit-ups

Skill:

Muscle-ups

Coaching Notes: When you reach the top of your muscle-up pull, it is very important to keep the rings as close to you as possible.  The rings should be nearly in front of your chest.  A strong kip will give you the necessary momentum.  

Thursday

Deadlift

3x5 (60%, 70%, 80%, of working max.  Last set is max repetition attempt)

15 minute AMRAP Ladder 135/95lb

Start with 1 Rep, add 2 every round. (Second round 3 reps, Third round 5, etc.):

1 Thruster (Keep barbell overhead last repetition)

Overhead Barbell Walk 15m 

1 Squat Clean 

Barbell Lunge 15m

FWOD
Tabata Wall Runs

Friday

"Isabel"

For time:

30 reps of Snatch 135lbs

Snatch Focus WOD:

Hang Snatch 3x5(Light)

Snatch Pulls 3x3 (Heavy)

Snatch Balance 3x3 (Light)

Hang Snatch 3x5 (Heavy)

Coaching Notes:  Olympic lifts are all about explosive movement.  You should be jumping.  If you're feet aren't leaving the ground, you aren't doing it right.  Don't explode from the ground, keep the chest high, and as soon as that bar passes your knees, literally jump as if your life depended on it.