This week at 911 CrossFit 1/6-1/10

Monday

Strength
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%
Back Squat
-3x5 @ 80%

WOD
12 Minute AMRAP of:
20 Overhead Lunges 45/25 (10 per leg)
10 Box Jumps
5 Strict Pull-ups



Tuesday

Strength
Push Press
5x5 @ 80%

WOD
For time:
Buy-in: 15 wall runs then...
Five rounds for time of:
Sprint 50m
10 Burpees
Sprint 50m
10 HRPU
then...
Cash-out: 15 HSPU


Wednesday

Strength
Snatch
-2x3 @ 70%
-2x2 @ 80%
Deadlift
-3x5 @ 80%

WOD
For time:
21-15-9
Thruster 115/75
KBS 70/53
Toe-to-Bar



Thursday

Strength
3-Position Clean
-1 set @ 70%
-2 sets @ 75%
-2 sets @ 80%

WOD
6 Minute AMRAP of:
14 Broad Jumps
14 Power Snatches 95/65
14 Double-Unders

Rest two minutes then...

6 Minute AMRAP of:
7 Broad Jumps
7 Power Snatches 95/65
7 Double-Unders



Friday

Strength
10 Minutes to work on heavy sets of 4 TGU (2 per side)

WOD
For time:
Run 800m
30 Wall Balls
10 Power Cleans
5 Tire Flips
20 Wall Balls
10 Power Cleans
5 Tire Flips
10 Wall Balls
10 Power Cleans
5 Tire Flips



Road to Regionals 2014


Monday

I-
Warm-up
Mobility/Flexibility
Foam Roll

II-
Clean & Jerk
-4x2 @ 80%, 80%, 85%, 88%

EMOM for 6 Minutes
2 Front Squats @ 80%

Back Squat
-2x10 @ 65%

III-
Five rounds of:
200m Row
5 Power Cleans 205/105

rest then...

7 Minute AMRAP of:
10 Chest-to-bar Pull-ups
10 Box Jumps


Tuesday

I-
Warm-up
Mobility/flexibility
Foam Roll

II-
Snatch
-5x1 @ 75%, 80%, 84%, 88%, 90%

Three rounds of:
30 Second Max Hang Power Snatch 95/65
30 Second Rest

Push Press
-4x5 @ 80%

III-
EMOM for 10 Minutes:
Even Minute (Including 0:00): 10 wall balls
Odd Minute: 5 HSPU and 5 Toe-to-bar

Wednesday

I-
Warm up
Mobility/Flexibility
Foam Roll

I-
3 Position Clean
-2 sets @ 70%
-2 sets @ 80%
-1 set @ 85%

Front Squat
-5x3 @ 83%

II-
Skill Development
10 Minutes to work on pistols squats.
Not proficient- 10 sets of 2 per leg, use progressions if necessary
If proficient- 5 sets of 5 per leg

Muscle-ups
10 Minutes to work on muscle-ups
Not proficient- 10 sets of 1 use progressions if necessary
If proficient- 5 sets of 3

III-
Row
3x1000m Work Rest Ratio 1:2

Thursday

I-
Rest. Friday will be a max effort squat day followed by three WODs


Friday

I-
Back Squat
Take 20-30 minutes to find a back squat 3rm

II-
7 Minute AMRAP of:
5 Deadlifts 245/135
5 HSPU

III-
5 Minute AMRAP of:
2 Muscle-ups
8 Burpees
16 Double Unders

IV-
10 Minute AMRAP of:
Row 200m
20 KBS 53/35