This week at 911 CrossFit 11/26-11/30

Monday

Strength WOD
Back Squat Max Effort
-5x3 (60%, 70%, 80%, 90%, 3rm***)
Bench Press Dynamic Effort
-6x3 @ 70%.  No more than one minute rest between sets.

WOD
12 Minute AMRAP
6 Strict Pull-ups
12 Push Presses 115/65
18 Barbell Lunges 115/65

then...
Sprint Row 200m


Coaching Notes: 3rm from last week +5lbs if 3rm is under 200lbs.  3rm from last week +10lbs if 3rm is over 200lbs.



Tuesday

Strength WOD
Clean Complex
4 Sets of the complex:
-5 Clean pulls, 5 Hang Power Cleans, 5 Front Squats
Use 60% of Clean 1rm

WOD
3 Rounds for total reps of:
1 minute max effort Burpee Box Jumps
1 minute max effort Push-ups
1 minute max effort DB Ground to Overhead 50/35

Coaching Notes: Clean pulls are NOT upright rows.  Perform as you would a clean.  The explosiveness of the hip movement sends the bar up.



Wednesday

WOD
"Paul"
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

GWOD

5x5 Ice cream makers

Done with control.  Progressions include raising your your knees

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.



Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 75% of 1rm
Close-grip Bench Press
-5x3 Heavy***


WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips


Coaching Notes: For every set performed, add 5 pounds to what you performed last week if under 200lbs.  Add ten pounds if over 200lbs if possible.


Friday

Strength WOD
Snatch Complex:
5 Sets of:
-Snatch, Hang Snatch, Overhead Squat
Heavy

WOD
3 Rounds of:
Partner Tire Flips 10 (each)
3 Rope Climbs
10 Deadlifts 245/115
10 Ball Slams
then...
800m Run Cash out