911 CrossFit

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
12 minute AMRAP:
1 15' Rope Climb
2 Deadlifts
3 HSPU
4 Strict Pull-ups
5 Burpees

Deadlift Rx: 85% of 1rm



Tuesday

Strength WOD
Clean
-2x2 @ 70%
-2x2 @ 80%
-2x1 @ 90%

WOD
21-15-9
-Wall Ball 2-fer-1s
-Double unders
-Russian KB Swings

Rx: 80/53

Coaching Notes: Beginners, you may drop the ball on the 2-fer-1s but still must get in the extra squat.

Wednesday

Strength WOD
10 Minutes to work on TGU

WOD
"Fight Gone Worse"
Complete three rounds of 1 minute at each station.  Rest one minute between rounds.
-Thrusters 95lbs
-Power Snatch 95lbs
-Box Jump
-Push Press 95lbs
-Row for calories
-Rest

Gymnastic WOD
L-Sit
-Total hold of 90 seconds.  Break up as necessary.




Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to beat last weeks 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 60% of 1rm.  No more than one minute rest between sets.

WOD
12 Minute AMRAP:
400m run buy-in
5 Chest-to-bar pull-ups
10 HRPU
15 Sit-ups
400m run cash out.

Coaching Notes: 400m run is done within the 10 minute AMRAP and done only once.  When the time is over, you must run another 400m.




Friday

Strength WOD
None

WOD
For Quality:
5x100m Sprints
1 minute rest in between sprints

then...
Four rounds for time of:
30m Zercher Walk
5 Clean and Jerks
30m Overhead Walk
5 Clean and Jerks
Rx: 115/65