Sunday, November 10, 2013

This week at 911 CrossFit 11/11-11/15

In observance of Veteran's Day, we will only have three classes:
530am Boot Camp.
630am CrossFit
830am CrossFit
and most importantly, thank a vet.


Monday


Strength 
None

WOD
"Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile


"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."



Tuesday


Strength
Push Press
-5x5 (Increase weight every set)

WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row



Wednesday


Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%

WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams

rest two minutes then...

5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75

Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42



Thursday


Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%

WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU



Friday


Strength
15 Minutes to attempt Jerk 1rm

WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders

Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.



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