This week at 911 CrossFit 10/22-26

Monday

Strength WOD
Push Press (Dynamic Effort)
-3x3 @ 70% of 1rm.  No more than one minute rest between sets
Push Jerk
-3x3 @ same weight as push press
Front Squat (Max Effort)
-12 minutes to establish a 2rm

WOD
50m Overhead Lunge Buy-in
then...
4 Rounds of the couplet:
20 Russian KBS
100m Sprint
then...
50m Overhead Lunge Cash-out

Time Cap: 15 minutes
Rx: 70/53

Coaching Notes:  Lunge with the kettlebell overhead for buy-in and cash out.




Tuesday

Strength WOD
Snatch
-3x3 @ 70% of Snatch 1rm
Snatch Pulls
-3x3 @ 110% of Snatch 1rm

WOD
5 Minutes to complete 3 rounds of the following complex:
-5 Barbell Rows
-5 Hang Power Cleans
-5 Back Squats
Rx: 135/95

Rest 3 minutes then...

"Lazy Kelly"
3 Rounds for time of:
30 Box Jumps
30 Wall Balls
Time Cap: 12 minutes




Wednesday

Strength WOD
Strict Pull-ups
-3 x failure

WOD
"Tom"
Complete as many rounds as possible in 25 minutes:
7 Muscle-ups
11 Thrusters 155/105
14 Toe-to-bar

Rest then...

Row 1k


Coaching Notes: Have sufficient rest between pull-up sets (2-3 minutes).  If you can do 10 reps, add weight.

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to establish a new 1rm
Back Squat (Dynamic Effort)
-8x2 @ 60%.  Maximum rest of one minute between sets.

WOD
8 Minute AMRAP:
7 Deadlifts
7 HSPU
14 Double-unders
Rx: Males 1.75 x Body weight.  Females 1.25 x Body weight.

Rest 3 minutes then...

Tabata Pistol Squats

Coaching Notes: During Tabata Pistol squats, each round will be dedicated to one leg.  Next round, switch legs.  For example: Round 1=Left leg, round 2=right leg.




Friday

Strength WOD
Clean
-3x3 @ 70%
Pendlay Row
-5x5

WOD
3 Rounds for time of:
3 Rope Climbs 15'
10 Tire Flips
50 Push ups
100m Farmer Walk
200m Run
Rx: Both dumbells combined=body weight
Time cap: 25 Minutes