This week at 911 CrossFIT 3/26-30

Monday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is max repetition attempt)
Overhead Squat
7x1

WOD
"Grace"
30 Reps for time
Clean and Jerk 135/105

Coaching Notes:   It's a new strength cycle, so be sure to add +10 pounds to your max and get your new working max.    During Grace, remember it's okay to "pace" yourself in the WOD.  Especially since olympic lifts are involved.  Focus on your set-up instead of trying to race through the reps and have failed reps that will just drain you and risk injury.


Tuesday

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

WOD
5 Rounds for time
250m Run
1 15ft Rope Climb
2 Wall Slides
4 Ring Extensions (each arm)
8 Toe-to-bar
10 Second Handstand Hold
20 Double Unders

Coaching Notes:  It's a new strength cycle, so be sure to add +5 pounds to your max and get your new working max.


Wednesday

"Bulger"
Ten Rounds for time
Run 150m
7 Chest-to-bar pull ups
7 Front Squat 135lbs
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. 

Coaching notes:  Chest to bar means chest touches the bar.

Thursday

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

WOD
3 Rounds for Time

21 Deadlift (Rx 225/155 RTG 300/205)
2 Min Bike Sprint
40 Wall Balls (Rx 12ft 20/12)
2 Min Bike Sprint

Coaching Notes: It's a new strength cycle, so be sure to add +10 pounds to your max and get your new working max. 

Friday

SWOD
Standing Overhead Press
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)
Push Press
5x5 (95% of Standing OHP max)

GWOD
5 Minute AMRAP
25m Walking Lunges
3 Tumbles or Cartwheels

3 Minute AMRAP
Muscle-ups Ring/Bar

2 Minute AMRAP
Rope Climb (Note, must be on rope the whole AMRAP)

1 Minute AMRAP
L-Sit Hold

Tabata
Hand Stand Holds (Rx No wall)

Coaching Notes:  The only way you'll get better at hand stand holds in by acknowledging what you need to correct.  If you can't get up 90 degrees, then you need to throw your feet farther, if you fall forward, you need to ease up on the throw, etc.