This week at 911 CrossFit 3/5-3/9

Monday

SWOD
Deadlift 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)
Snatch Grip Deadlift 3x8-10 reps

WOD
5 rounds for time:
3 Muscle-ups (Scaled: 9 Pull-ups, 9 Ring dips)
6 Ring/Parallette HSPU
9 Back Extensions

Coaching Notes:  During the Snatch-grip deadlift, it is important you drop your butt lower than usual.  It is not meant to be a "let me use all of my back" lift.  Muscle-ups require speed, a slow pull-up will not do the trick unless you have the strength to do so.


Tuesday

12 Minute AMRAP
3 OHS 155/105lb
300 Single Jump Rope

10 Minute AMRAP: 135/95lb
3 Strict Press
3 Push Press
3 Push Jerk

5 Minute AMRAP
5 10m Shuttle Sprint
5 Thrusters 115/75lb

Coaching Notes:  Remember, in the jerk, you need to drop under the bar as well as press.


Wednesday

SWOD
Bench Press 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)
Floor Press 3x8-10 reps

"Badger"
Complete three rounds for time of:
30 Squat Cleans 95/65lb
30 Pull-ups
Run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq

Coaching notes:  To improve your clean, catch your squat-cleans in the hole position rather than doing a power clean and a full squat.  This will develop not only your strength, but give you more confidence to clean heavier weight and drop under the bar.


Thursday

"Pain Storm 911"
For time (40 minute cap):
50 Burpees (Monkey Bar Tap)
400m Run
150 Walking Lunges
100 Hand Release Push-ups
400m Run
150 Sit-ups
100 Squats
150 Jump rope singles
400m Run
50 Pull-ups

Coaching notes:  Good luck.

Friday

SWOD
Back Squat 3x3 (70, 80, 90% of 1RM.  Last set is maximum repetition attempt)

WOD
2 rounds for time:

3 Reps Bear Complex (Rx: 135/95 RTG: 165/115)
   One Rep=

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

6 Sumo Deadlift High Pull (Rx: 135/95 RTG: 165/115)

9 Wall Balls

18 Left-arm KBS (Rx: 53/35lb)

18 Right-arm Shoulder Press (Rx: 53/35lb)

18 Left-arm Shoulder Press (Rx: 53/35lb)

18 Right-arm KBS (Rx: 53/35lb)

Coaching notes:  If you experience shoulder pain during the SDHP, vary your grip or substitute for kettle-bells.  Genetically, there are three main types of shoulder joints and you might be on the short end of the stick and experience impingement in the rotator cuff.