This week at 911 CrossFit 2/20-2/24

Monday

Strength:
Deadlift

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt


WOD
"DT"
5 Rounds for time:
155lb Dead Lift- 12 Reps
155lb Hang Power Clean- 9 Reps
155lb Push Jerk- 6 Reps

Women's Rx 105lb.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Tuesday

Strength:
Bench Press

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt

WOD

3 Rounds for time:
Row 100m (Resistant level 5)
75 Air Squats
50 Ring Push-ups
25 L Chin-ups

Coaching Notes:  If you reach a sticking point during bench press, squeeze the bar and try to "pull it apart."  This will further activate your triceps to grind out that last glorious repetition.


Wednesday

Strength:
Hang Power Snatch
1x5 (65% of 1RM)
3x3 (75% of 1RM)
1x1 (90% of 1RM)

WOD
7 Minute AMRAP
7 12 ft Wall Shots 20/12
7 Toe-to-Bar

rest 2 minutes then...

5 Minute AMRAP
5 Box Jumps
5 Overhead Lunge 45/25

rest 2 minutes then...

3 Minute AMRAP
1 25m Weighted Sprint 20lbs
3 Squats 20 lbs
(Squats performed at end of every sprint)

Coaching Notes:  During the weighted sprints and squats, you can hold the plate in any fashion.  Ideally, the closer to you, the easier.  Stay tight and control your movements.  During the snatch, if you aren't getting airborne, you aren't being nearly as explosive as you should be.  Remember, jump and reach triple extension (Hips, knees, ankle fully extended) for maximum explosiveness, make those hips meet the bar.


Thursday

Strength:
Standing Overhead Press:

1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM) *Max repetition attempt

WOD

Tabata Ring Dips
15 min AMRAP
7 Push Press 135/95lb
10 TGU 53/35
15 Sit-ups
Tabata L-Sit hold

Coaching notes:  As stated earlier, if you reach a sticking point, squeeze the bar like hell.  During Standing Overhead Press, it's detrimental to stay tight and flex the abs, glutes, and quads for stabilization during a heavy press.  Drive the head forward enough to keep the bar over your heels.


Friday

Strength:
On the minute every minute for ten minutes:
Back Squat:
1-1-1-1-1-1-1-1-1-1 (85% of 1RM)

WOD
"Death by Pull-ups"
With a continuously running clock, do one rep the first minute, two reps the second minute, three reps the third minute, etc. Continue until you can no longer complete the reps within the minute or complete failure.
Record Minute achieved.