Sunday, June 30, 2013

This week at 911 CrossFit 7/1-7/5

Monday


Strength WOD
5 Sets of the Snatch Complex:
-Snatch Pull+Snatch High Pull+Hang Snatch+Overhead Squat
Overhead Squat
-3x5 @ 80% of Snatch 1rm

WOD
"Tabata-rama"
Tabata Burpee Broad Jump
...One Minute Rest
Tabata Thruster 95/65
...One Minute Rest
Tabata Wall Ball



Tuesday


Strength WOD
Close-grip Bench Press
-3x5 @ 75% of Bench 1rm
Bench Press
-1x10* @ 70% of 1rm. Do more than 10 if possible.

WOD
Three rounds for time of:
Run 400m
25 Pull-ups
Row 400m
25 KBS 53/35



Wednesday


Strength WOD
5 Sets of the Clean Complex:
-Clean Pull+Clean High Pull+Hang Clean+Front Squat
Front Squat
-3x5 @ 80% of Front Squat 1rm

WOD
15 Hang Power Snatches 135/95
30 Box Jumps 24"/20"
10 Hang Power Snatches
20 Box Jumps
5  Hang Power Snatches
10 Box Jumps



Thursday


Strength WOD
Deadlift
-3x5 @ 75%, 80%, 85%
Pendlay Row
-3x5 Heavy

WOD
Five rounds for time of:
5 Deadlift 275/155
25 Sit-ups
25 Double-unders



Friday


Strength WOD
Strict Press
Load the bar to 85% of 1rm.  Perform as many Strict Presses as possible. When failure is reached, continue to perform push presses. When failure is reached again, attempt one jerk.
-3 Sets, rest two minutes in between.

WOD
Three rounds of:
25m Barbell Lunge 135/95
25m Overhead Walk 135/95
100m Sprint
then immediately...
Three rounds of:
2 Rope Climbs
10 DB Front Squat (Rx: Db= 1/3 bw)
10 DB Push Press (Rx: Db= 1/3 bw)









Sunday, June 23, 2013

This week at 911 CrossFit 6/24-6/28

Monday


Strength WOD
EMOM for 5 minutes
-3 Hang Power Snatch @ 70%
then
Deadlift
3x5 @ 80%

WOD
For time:
20-15-10-5
Front Squat @ 50% of 1rm
HSPU
L Pull-up


Tuesday


Strength WOD
Bench Press
-5x5 Progressive Loading. Start at 70%. Try to increase weight every set (reasonable)

WOD
For time:
30 Box Jumps
400m Run
40 HRPU
400m Run
50 Sit-ups
400m Run
60 Double-Unders
400m Run



Wednesday


Strength WOD
Hang Power Clean
-3x2 @ 85%, 88%, 90%
Snatch Balance
-5x1.  Challenging, but flawless.

WOD
For time:
"Isabel"
30 Snatches 135/95

Rest then...

5 minutes Stationary Bike

Coaching Notes: Beginners, or members under three months, perform all snatches from the hang position.  Bike is not a cool down, perform as fast as possible.



Thursday


Strength WOD
Strict Press
-3x5 @ 80% of 1rm
Jerk
-3x1 @ 90% of 1rm

WOD
7 Minute AMRAP of:
5 Pull-ups
7 Push Press 65% of Bodyweight
9 Knee to Elbow

rest two minutes then repeat.



Friday


SWOD
EMOM for 5 Minutes
-1 Snatch @ 88%
then...
Back Squat
-3x5 @ 80%

WOD
Five rounds of:
5 Squat Cleans 135/95
100m Farmer's Walk  Rx: Bodyweight
100m Sprint




Monday, June 17, 2013

This week at 911 CrossFit 6/17-6/21

Monday



 Strength WOD
6 Minute EMOM:
-2 Cleans (Catch as low as possible) @ 70% of 1rm
 then immediately..
-2 Minute Clean AMRAP
Back Squat
-3x3 @ 88%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang cleans.

WOD
Death by Thrusters with two burpee pull-up buy in 95/65
Cash out: Row 1000m

Coaching Notes: Top of every minute, you must perform two burpee pull-ups before you begin the round. First round= 2 burpee pull-ups+ 1 thruster, second round= 2 burpee pull-ups+ 2 thrusters, etc. Once you cannot complete the required reps for the round before the next minute starts, you are finished. Once you're finished, immediately row 1000m. Push yourself!!!



Tuesday


Strength WOD
Split Jerk
-5x2 (Alternate feet) Heavy, but flawless form and speed

WOD
For time:
6 TGU (3 per arm)
50 KBS Snatch (25 per arm)
50 KBS
50 Russian KBS
400m Farmer's Walk

Gymnastic WOD
-120 Second total L-sit hold (Break up as necessary)

Coaching Notes: Take your time on the TGU. Time begins as soon as you finish the TGU so deduct the time it took to complete all 6 reps from your total time. Challenge yourself and use a challenging weight.  Just because it's 50 reps doesn't mean it has to be a weight you can do 50 times unbroken. If the TGU is what holds you back from doing heavy weight, use a heavier kettlebell for the remainder of the WOD.



Wednesday


Strength WID
6 Minute EMOM:
-2 Snatch (Catch as low as possible) @ 50% of 1rm
 then immediately..
-2 Minute Snatch AMRAP
Dynamic Back Squat
-7x2 @ 65%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang snatch.  Concentric portion of the back squat should be performed at the highest possible velocity with flawless form.

WOD
With a running clock:
Three rounds of:
30 Seconds ME Deadlift 225/115
30 Seconds ME Burpees
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds ME Push Press 135/65
30 Seconds ME Broad Jumps
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds 25m Shuttle Run
30 Seconds Rest


Thursday


Strength WOD
Five rounds of:
-3 Bench Press @ 85%
-3 Bar Muscle-ups (or 6 Strict pull-ups, or 5 Jumping Pull-ups with 5 second controlled descent)

WOD
"Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

Coaching notes: Rest between rounds in the strength wod.  You won't have quality strength work if you don't rest enough between sets.  CrossFitters less than 3 months, sub power cleans for hang power cleans.



Friday


Strength WOD
Three-position Snatch
-5 sets @ 70%
Overhead Squat
-3x5 @ 80% of Snatch 1rm

WOD
For time:
20 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 Toe-to-bar
10 Wall Balls
15 Box Jumps
20 Double-unders



Monday, June 10, 2013

This week at 911 CrossFit 6/10-6/14

Monday


Strength WOD
Hang Power Clean
-3x8 @ 40% of Clean 1rm (Form Practice)
Hang Power Clean+3 Front Squats As Low As Possible
-1x5 @ 40% of Clean 1rm (Form Practice)
Clean Complex
-3 Sets of:
-3 Clean Deadlift, 3 Clean Pulls, 3 Clean High Pulls (Heavy intensity with flawless form)

WOD
"The Mooch"
9 Minute AMRAP:
3 Back Squats 225/155
6 Pull-ups
9 Push-ups



Tuesday


Strength WOD
Split Jerk
-1x3 @ 70%
-2x2 @ 80%
-2x1 @ 90%
Push Press
-3x5 Heavy Intensity

WOD
For time:
Buy in: 400m Run, 20 Burpees
then five rounds of the couplet:
15 Russian KBS 70/53
15 Wall Balls
then...
Cash out: 400m Run



Wednesday


Strength WOD
Hang Power Snatch
-3x8 @ 40% of Snatch 1rm (Form Practice)
Drop Snatch+2 Pause Overhead Squats (3 Second Pause at the bottom)
-2x4 @ 40% of Snatch 1rm (Form Practice)
Snatch Complex
-3 Sets of:
-1 Snatch Grip Deadlift, 3 Hang Snatch High Pulls, 1 Hang Snatch (Challenging intensity with flawless form)

WOD
3 Rounds of:
1 Minute ME Row
1 Minute ME Toe-to-bar
1 Minute ME Bike
1 Minute ME Sit-up
1 Minute ME Double-Under
1 Minute Rest



Thursday


Strength WOD
Bench Press
-3x5 @ 80%. Last set go beyond 5 if possible.
Barbell Row
-3x10 Heavy

WOD
7 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
15 HSPU
15 Thrusters 95/65
15 Ring Dips

rest two minutes then:

5 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
10 Overhead Ball Slams
10 Box Jumps



Friday


Strength WOD
Hang Clean
-3x5 @ 50% of Clean 1rm
Hang Snatch
-3x5 @ 50% of Snatch 1rm
Back Squat
-2x8 @ 70% of Back Squat 1rm
Deadlift
-1x10 @ 70% of Deadlift 1rm

WOD
For time:
"Helen"
Three rounds for time of:
Run 400m
21 KBS 53/35
12 Pull-ups
















Sunday, June 2, 2013

This week at 911 CrossFit 6/3-6/7

Monday


SWOD
Overhead Squat
-5x5 @ 80% of Snatch 1rm

WOD
Six minute AMRAP of:
5 Clean & Jerks 135/95
5 HSPU
5 Pull-ups

Rest two minutes then...

Six minute AMRAP of:
5 Front Squats 135/95
5 Shoulder-to-overhead 135/95
5 KBS 53/35

then immediately Sprint 400m





Tuesday


SWOD
EMOM for 6 Minutes
-2 Hang Power Snatch @ 80%

WOD
Three rounds for time:
Run 400m
10 Toe-to-bar
20 Burpees
30 Wall Balls


Wednesday


SWOD
12 Minutes to find 3rm Overhead Press

WOD
Four Rounds of:
1 Minute ME Double-Under
1 Minute ME Dumbbell Push Press (Rx=Each Dumbbell 30% of BW)
1 Minute Max Distance Farmer's Walk
1 Minute Rest

then...

Row 1k



Thursday


SWOD
Back Squat
-2x5 @ 80%
-1x5 @ 85%
-1x5 @ 88%

WOD
For time:
9 Squat Clean & Jerks 155/105
3 Rope Climb
20 Box Jumps
6 Squat Clean & Jerks 155/105
2 Rope Climb
15 Box Jumps
3 Clean & Jerks 155/105
1 Rope Climb
10 Box Jumps



Friday


SWOD
Four sets of:
2 Muscle-ups
or...
Strict Pull-ups till failure
or...
8 Jumping Pull-ups with a 3-second strict descent

then...

Barbell Row
-3x10

WOD
14 Minute AMRAP of:
5 Snatch 115/75
Sprint 100m
10 Russian KBS 70/53
Sprint 100m
20 Goblet Squats 70/53
Sprint 100m


Coaching Notes: No Bands for the strength workout.  If you can't do any pull-ups, perform jumping pull-ups where you jump from the floor or box to get yourself over the bar, then do a three second CONTROLLED descent to a full extension of the arms.