This week at 911 CrossFit 2/6-2/10

Monday

SWOD
Deadlift
3x5 (65%, 75%, 85%, last set is max repetition attempt, hitting at least 5)

CWOD
"Cindy"
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Coaching Notes:  A proper set-up will make pulling more weight easier, and prevent injury.  When it comes to heavy, compound movements, you have to always be conscious of form and how your body is moving.

Tuesday

3 Rounds for time:
Run 800m
3 Rope Ascents
50m Tire Flip (TG-Large tire, RX-Medium, Scaled-Small)

Skill WOD
Work on "Ice Cream Makers"

Coaching notes:  For tire flips, remember to drive your force horizontally into the tire, not vertically.  For "Ice Cream Makers" do a couple sets if time permits.  If performing with the legs extended is too difficult, a "tuck" position with the legs bent makes a great progression.  Lower your body till the lower back is parallel to the ground.  Flex and hold at top and bottom position.



Wednesday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt, hitting at least 3)
1 set-Push Press max repetition attempt using the same weight from the last set of the 3x3.

CWOD
"Rahoi"
12 minute AMRAP of:
12 Box Jumps (24 in)
6 Thrusters (95/65)
6 Bar-facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Coaching Notes:  If your lower back is hurting during heavy Standing Overhead Presses, you probably aren't flexing your glutes and quads.  This will stabilize your core and help you drive the bar vertically.  Also, it will prevent from hyper extending the spine.

Thursday

SWOD
Clean
3-3-3-3-3
Work up to a new 3RM

CWOD

For time:
50 DU
10 HSPU
20 Pull-ups
30 Medball Cleans
40 Weighted Step-ups 45/25
50 V-ups
50 DU

Coaching Notes:  Too many times beginners try to "muscle" their way through cleans.  In all Olympic movements, you want to manipulate momentum to get under the bar.  Through explosive hip drive, at it's peak, the bar will maintain a brief moment of "weightlessness."  This can be demonstrated by throwing a ball in the air.  At the top, the ball will be weightless, then be subject to free-falling gravity.  If you held on to the ball the whole time while lifting it up, there will be no moment of weightlessness.  Therefore, if you tried to raise 200 pounds by muscling it, you will fail.  Launching the bar will be achievable by a strong, explosive pull, and getting under the bar once the momentum of the pull sends it "weightless."  Notice in this video how the bar keeps moving upward as she gets under the bar.

Friday

SWOD
Back Squat
3x3 (70%, 80%, 90%, last set is maximum repetition attempt, hitting at least 3)

CWOD
400m Farmers Walk 53/35
25 Single arm KB Swing (per arm)
25 Single arm KB Thrusters (per arm)
25 Single arm KB Floor Press (per arm)
25 Single arm KB Snatch (per arm)
400m Farmers Walk

FWOD
3 one minute rounds "Hollow Rock"

Coaching Notes:  Back squat depth is hip joint below the knee.  If you aren't achieving this depth, deload your weight.  A proper 135 pound squat is 100 times more respectable than a 300 pound half squat.