This week at 911 CrossFit 12/30-1/3

Monday

Strength

Power Clean+Clean

-2 sets @ 75%

-2 sets @ 80%

-1 set @ 85%

Back Squat

-1x20 add 10lbs from last week

WOD

15-12-9-6-3

Chest-to-bar Pull-up

Clean & Jerk 135/95

Push-up

Tuesday (AM Classes Only)

Strength

None

Gymnastic WOD

5 Minutes to work Headstand Holds 

5 Minutes to work Handstand Holds on Wall (and/or Handstand Walks)

WOD

"Filthy Fifty"

For time:

50 Box Jumps

50 Jumping Pull-ups

50 KBS 35/25

50 Walking Lunges (25 per leg)

50 Knees-to-Elbow

50 Push Press 45/35

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

Time Cap: 40 Minutes

Wednesday (Closed)

Closed. Happy New Year!

Thursday

Strength

Power Snatch+Snatch

-2 sets @ 75%

-2 sets @ 80%

-1 set @ 85%

WOD

15 Minute AMRAP of:

3 Reps of Bear Complex (1 Rep of Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind-the-Neck Push Press) 155/95

6 Barbell Burpees (3 per side)

200m Run (Side door, just our building, enter garage)

Friday

Strength

Power Jerk

-12 Minutes to work up to a heavy Power Jerk

WOD

Three rounds for time of:

400m Run

1 Rope Climb

5 HSPU

10 Russian KBS 53/35

20 Back Squats 135/95

400m Run

1 Rope Climb

5 HSPU

10 KBS 53/35

20 Front Squats 135/95

400m Run

1 Rope Climb

5 HSPU

10 KB Snatches (5 per arm) 53/35

20 Overhead Squats 135/95

Road to Regionals 2014

Everyday perform Joe DeFranco's Limber 11: 

http://www.youtube.com/watch?v=FSSDLDhbacc 

Monday

I-

Clean

-15 Minutes to work up to a heavy single

EMOM for 5 Minutes (Including 0:00)

-3 Full Cleans @ 80% of heavy single

Back Squat

-1x5 @ 70% 

-1x5 @ 75%

-3x5 @ 80% 

II-

3 Rounds of:

10 Thrusters 115/75

10 Chest-to-bar Pull-ups

10 Calorie Row

Tuesday

I-

Snatch Pull+Hang Full Snatch

-2 sets @ 70%

-2 sets @ 75%

-1 set @ 80%

Push Press

-4x5 @ 80% of 1rm

Muscle-ups

-3x5

II-

Repeat three times:

4 Minute AMRAP of:

7 Box Jump Overs

7 Burpees

7 Wall Balls

Note rounds completed. Maintain same pace all three times. Rest 2 Minutes between AMRAPS.

Wednesday

I-

Gym closed.

Perform at home:

10 Minutes to practice kipping HSPU technique

HSPU

-5x10

II-

Sprint Warm-up

Sprint

-3x50m Work Rest Ratio 1:2

-5x100m Work Rest Ratio 1:3


Thursday

I-

Snatch

-15 Minutes to work up to a heavy single

EMOM for 5 Minutes (Including 0:00)

-3 Full Snatch @ 80% of heavy single
Hang Power Clean
-5x3 @ 80%

II-
12 Minute AMRAP of:
15 KBS 53/35
10 Pull-ups
5 Shoulder-to-Overhead 135/95
Perfect reps.


Friday

I-
3-Position Snatch (Floor, hang, high hang)
-2 sets @ 75%
-3 sets @ 80%
2-Position Clean (Floor, high hang)
-4 sets @ 78%
Back Squat
-5x4 @ 85%

II-
3 Rounds of:
9 Thrusters 95/65
15 Double Unders
9 Thrusters 95/65
15 Wall Balls

rest five minutes then...

Row 1k