This week at 911 CrossFit 12/3-12/7

Monday

Strength WOD
Back Squat Max Effort
-5x3 (60%, 70%, 80%, 90%, 3rm attempt***)
Bench Press Dynamic Effort
-6x3 @ 75%.  No more than one minute rest between sets.

WOD
3 Rounds of:
1 minute of: 8 Burpees, max rep Thrusters 95/65
1 minute of: 8 Burpees, max rep Squat Cleans 95/65
1 minute of: 8 Burpees, max rep Squat Snatch 95/65
1 Minute rest.
Score=Reps

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



Tuesday

Strength WOD
Clean+ 3 Jerks
-5 Sets Heavy intensity

WOD
1 Minute on, 1 minute off for 10 minutes (5 rounds)
30 KBS 80/53

then...

Tabata HSPU

then...

Row 1000m+penalty meters

Coaching notes:  Every minute you don't finish 30 KBS, count one penalty.  Every penalty=500m. For example, you don't finish all 30 KBS in a minute three of the rounds, add 1500m to the final row, 2500m total.



Wednesday

Strength WOD
None

WOD
“Tillman”
7 Rounds of:
7 Deadlifts 315/220
200m Sprint
15 Pull-Ups
45 Second rest


Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.


Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 80% of 1rm
Close-grip Bench Press
-5x3 Heavy***

WOD
7 Minute AMRAP
400m Run Buy in (Done just once in the beginning of the AMRAP)
15 HRPU
10 Toe-to-bar

rest one minute then...

5 Minute AMRAP
15 Wall Balls
10 Box Jumps

then 400m Run Cash out


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
-1x3 @ 70%, 3x2 @ 80%, 3x2 @ 90%, 1x1 @ 92.5%

WOD
5 Minute AMRAP
1 15' rope climb
10 OHS 115/75

2 minute rest then...

5 Minute AMRAP
5 Burpee Broad Jumps starting at the speed bump.  Sprint to the next speed bump in the remaining distance. Turn around and repeat.

2 minute rest then...

Tabata Ball Slams, Heavy tire flip during 10 second rest (8 flips total)