Sunday, November 1, 2015

THIS WEEK AT 911 CROSSFIT

Nov 1st - Nov 6th

Wods by Jim Sayih



SAVE THE DATE NOV 20th 7pm – 911 FAM THANKSGIVING DINNER

BRING A PLATER AND MINGLE WITH FRIENDS,

THIS IS OUR 5TH ANNUAL – A 911 TRADITION





MONDAY – NOV 2ND


A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 3 Muscle-ups
Minute 2 – 15′ Rope Climb, 2 ascents
Minute 3 – L-sit, 30 seconds



B.
Every minute, on the minute, for 6 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%

Every two minutes, for 6 minutes (3 sets):
Back Squat
1x1x90%
1x1x95%
1x1x97%


C.
Five rounds for time of:
225 pound Deadlift, 10 reps
10 Handstand Push-ups



TUESDAY – NOV 3RD

A.
Every minute, on the minute, for 5 minutes:
Shoulder Press
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%
Every two minutes, for 6 minutes (3 sets):
Shoulder Press
1x1x90%
1x1x95%
1x8x75%



B.
Every two minutes, for 8 minutes (4 sets):
Shoulder Press (behind the neck)
1x6xM.E.


C.
Three rounds, each for time, of:
115/75 pound Thruster, 15 reps
15 Pull-ups
15 Burpees
Rest 1 minute


WED – NOV 4TH

A.
Four rounds, not for time, of:
Good Morning, 15 reps
8 Weighted Pull-ups


B.
Every MIN on the  minute, for 10 minutes (10 sets):
2 Clean
Notes:
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.


C.
EMOM  for 12 minutes (12 sets):
Front Squat
1x3x80%



THURSDAY – NOV 5TH

REST DAY, GO EASY AND LIGHT

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
Or…
Aerobic Restoration
Row or spin for 15 min
May also chose to go around the complex 2 x 800

B. Mobility and Maint.
 - Thoracic Mobility drills - 8 min
- Lower body mobility drills - 10 min
- Upper Extremity mobility drills - 6 min





C. WOD

Bent-Over Barbell Row
4×10

Three rounds, not for time, of:
15′ Rope Climbs, 1 ascents
8 Pistols (alternating)
4 Bar Muscle-ups (12 PULL UPS + 12 DIPS)
50 Double-unders



FRIDAY – NOV 6TH


A.
2 ROUNDS, not for time of:  
Handstand holds, 60 seconds
12 bridge-ups - full move, hands around your head
24 v-ups

B.
Every minute, on the minute, for 6 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x70%
1x1x75%
1x1x80%
1x1x85%


Every two minutes, for 6 minutes (3 sets):
Back Squat
1x1x90%
1x1x95%
1x1x97%


C.
Four rounds, each for time of:
Row 1000m
Rest 60 seconds

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