This week at 911 CrossFit 11/25-11/29

Thanksgiving Hours:

Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only


Monday

Strength
Back Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%

WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)

rest two minutes then...

5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps



Tuesday

Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%

WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m



Wednesday

Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest



Thursday

Strength
12 Minutes to work heavy TGU

WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.



Friday

Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)

WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95





Road to Regionals 2014

Monday

I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%

II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds

Rest five minutes then Row 1k


Tuesday

I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes

II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95


Wednesday

I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.

II-
Rest Day.


Thursday

I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
 Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean

II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.

rest 5-10 minutes then...

8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35


Friday

I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure

II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups

rest five minutes then...

Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)