This week at 911 Crossfit 7/2-7/6

In observance of Independence Day, this Wednesday there will only be one class at 10:30am. 




Monday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5 @ 75% of 1RM 3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 8x3 @ 55% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 50% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW)

-3x3 Back Squat @ 85% of Squat 1RM 

WOD

15 minute AMRAP:

100 Push Press (75/45)

50 Pistols (alternating legs)

20 Muscle ups

Coaching notes: Do the Strength WOD set for you.  Use your actual percentage numbers.  Charts are available for you all over the gym, use them.  Note the weight you used.  Next week you will need to add weight to your sets.  Doing the same weight for a year won't give you progress, if you want to see RESULTS, log your numbers.  The Strength WOD's are not a warm up and are just an important as the daily WOD.  Some days are lighter than others, this does not mean max out every day, that won't get you far.  Follow the plan even if a certain day is light, it's like that on purpose.  

Tuesday

Strength WOD

Beginner Snatch (Snatch 1RM<BW)

-Hang Snatch 5x3 @ 70%

Advanced Snatch (Snatch 1RM>BW)

-Hang Snatch 2x3 @ 70%

-Power Snatch (From Ground) 1x3 @ 80%

-Squat Snatch (From Ground) 1x3 @80%

WOD

1-2-3-4-5-6-7-8-9-10

Clean (Start at 1RM go as far as possible with 1RM than decrease weight discreetly each round)

25m Sandbag Sprint

Coaching Notes: For the Snatches from the ground, reset every rep (as in drop the bar upon completion of every rep).

Wednesday

Strength WOD

None

WOD

Max Reps of Pull-ups

than...

30 Burpee Buy-In

20 min AMRAP of:

3 Rope Ascents

9 Box Jumps

27 Air Squats

Thursday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5 @ 75% of 1RM, 3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-3x3 @ 85% of 1RM for Max effort, 3 minutes max rest between sets.  

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Back Squat @ 75% of Squat 1RM.  Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW)

-10x2 Back Squat @ 50% of 1RM for Speed.  One minute rest max between sets.

WOD

6 Rounds for task: (rest two mins between)

30 DUBS

15 HSPUS

5 Heavy Deadlifts

Friday

Strength WOD

Beginner Clean (Clean 1RM<BW)

-Hang Clean 5x3 @ 70%

Advanced Clean (Clean 1RM>BW)

-Hang Clean 2x3 @ 70%

-Power Clean (From Ground) 1x3 @ 80%

-Squat Clean (From Ground) 1x3 @80%

WOD

400 meter run

100 air squats

300 meter row

75 Sit ups

2:00 min bike sprint

50 HRPUs

100 meter broad jump

25 lunges (each leg)

Coaching notes:  During the cleans from the ground, reset the barbell every rep (as in drop the bar upon the completion of every rep).