This week at 911 CrossFit 4/9-4/13

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt

WOD
3 Minute AMRAP
-5 Thrusters Rx: 135/95
-30 In place Overhead Lunges 45/25 Plate

       2 minute rest then...

1 Minute AMRAP
-Overhead Squat 45/25 Plate

       2 minute rest then...

5 Rounds for time:
-15 SDHP Barbell Rx: 135/95
-15 KBS Rx: 53/35

Coaching notes:  Add 5 pounds to your Standing Overhead Press working max and use those new percents.  During the SDHP, use momentum and accelerate bar speed for an easier high pull.


Tuesday

WOD
"Lynne"
5 rounds for max reps of:
Body weight Bench Press
Pull-ups

Assistant Strength WOD
5x8-10 Floor Press

Coaching notes:  The WOD isn't for time.  Take as much time between sets and exercises as needed.  Assistant Strength WODs are to help further your strength gains with leftover time.  If you run out of time and don't have time for it, it's not the end of the world.


Wednesday

SWOD
Deadlift
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)

WOD
2 Rounds for time of:
50m Farmer's Walk Rx: 53/35 RTG: 95/65 Barbell (per hand)
20 HSPU
30 Bodyweight Deadlift
20 Wall Ball
30 Med Ball Sit ups
500 Singles Jump Rope


Thursday

WOD
"Abbate"
Run 1 Mile
21 Clean and Jerk Rx: 155lbs
Run 800m
21 Clean and Jerk Rx: 155lbs
Run 1 Mile

Assistant Strength WOD
Clean pulls
5x3-5

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.


Friday

SWOD
Back Squat
Deload week
3x5 (40%, 50%, 60%)

GWOD
5 Minute AMRAP
Pull-ups

Tabata
Toe-to-bar

Tabata
Wall Run

2 minute Hand Stand Hold
10 Second Rest
30 Second L-Sit Hold
10 Second Rest
2 minute Hand Stand Hold

10 Second Rest
30 Second L-Sit Hold
10 Second Rest
2 minute Hand Stand Hold

FWOD
250 Sit-ups for time and fun


Coaching notes:  Deload week is giving you a bit of rest and recovery from back squat.  Take advantage of this to work on form and depth.  Next week will begin the new strength cycle where you add 10 pounds to your working max.