This week at 911 CrossFit 9/23-9/27

Monday

Strength WOD
6 Minute EMOM
-3 Hang Squat Cleans @ 65%
Back Squat
-3x8 @ 75%

WOD
21-15-9
Clusters 115/75
Chest-to-bar Pull-ups
KBS 53/35


Tuesday

Strength
Split Jerk
-5x3. Start at 70% and increase weight every set

WOD
Four rounds for time of:
400m Run
16 KB Snatch 53/35 (8 per arm)
20 Wall Balls



Wednesday

Strength
Dynamic Back Squat (Up quickly)
-10x3 @ 65%

Partner WOD
For total reps and time:
50 Thrusters 75/55
50 Snatch 95/65
50 Hang Cleans 135/95
50 Deadlifts 185/135
While one partner performs repetitions, the other partner does a 200m run plus one rope climb. Use only one barbell and change weights when necessary



Thursday

Strength
7 Minute EMOM
-2 Hang Snatch @ 65%

WOD
"Danny"
20 Minute AMRAP
30 Box Jumps 24/20
20 Push Presses 115/75
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai,
age 35, was killed on March 21, 2009 in
the line of duty along with fellow offi-
cers Sergeant Ervin Romans, Sergeant
Mark Dunakin, and Officer John Hege.
Daniel is survived
by wife Jenni and
daughter Jojiye.



Friday

Strength
Front Squat
-5x4 @ 85%

WOD
8 Minute AMRAP
5 HSPU
10 Pistols (5 per leg)
15 Russian KBS 70/53

rest two minutes then...

8 Minute AMRAP
5 Wall Climbs (gymnastic)
20 HRPU
10 Broad Jumps
10 Toe-to-bar






















Competition WODs

Monday

A-
2 Position Clean (Floor+Mid Hang)
-2 sets @ 75%
-3 sets @ 80%
Push Press
-5x5 @ 75%
Back Squat
-4x5 +5lbs from last week

B-
5 Sets of the Complex (Bar doesn't leave hands till the complex is complete):
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Shoulder to overhead 155/105
-1 Minute rest

rest five to ten minutes then...

4 rounds of:
50m Farmer's walk 53/35 (each hand)
10 KB Snatch (5 each hand)
50m Farmer's walk 53/35 (each hand)
10 KBS 70/53


Tuesday

A-
Snatch
-5x2 @ 60%, 65%, 70%, 75%, 80%
10 Minutes of Jerk practice
EMOM for 6 Minutes
-3 Speed Deadlifts @ 60% of max

B-
Three rounds of:
1 Minute ME HSPU
1 Minute ME Pull-ups
1 Minute ME Burpees
1 Minute Rest

Then...
4 Rounds of:
200m Shuttle Sprint (Speed bump and back twice)
3 Rope Climbs
Rest 1 minute


Wednesday
Competition Simulation

A-
Obstacle course simulation
Three rounds of:
200m Run
5 Burpees
1 Rope Climb
5 Burpees
1 Spartan Wall Jump
5 Burpees
1 Trip Monkey Bars
5 Burpees
Rest one minute

B-
8 Minute AMRAP of:

10 Box Jumps
10 KBS 53/35
10 KB Thrusters 35/25 (each hand)

C-
Run or row 1600m at 80% intensity


Thursday

Rest.



Friday

A-
2-Position Snatch
-3 sets @ 78%
2-Position Clean
-3 Sets @ 78%
Back Squat
-Beat last weeks 3rm

B-
5 Rounds for time of:
7 Bodyweight Back Squats
7 Burpee Box Jumps


Tabata Russian KBS 70/53


Saturday

A-
5 sets of Overhead complex
-1 Strict Press+3 Push Presses+1 Split Jerk @ 88% of Strict Press Max

B-
At the sand volleyball court:
EMOM for 9 Minutes
-6 Burpees

Swim
-5x50m
Work Rest Ratio 1:2


Sunday

Rest.