911 CrossFit

THIS WEEK AT 911 CROSSFIT
FEB 29th  - March 4th   2016

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Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time

Monday

A.

WARM UP

400M RUN THEN…

3 ROUNDS , NOT FOR TIME

10 BRIDGE UPS

20 SHOULDER PASSES, WITH PVC PIPE

30 SEC OF CANDLESTICK HOLD

B.
Hang Clean
-3x5 @ 40%
-3x5 @ 50%
-3x5 @ 60%
Back Squat
-3x5 @ 60%

C.
Four rounds of:
Row 300m
15 Thrsuters  75/45
30 Double-unders
Rest one minute between rounds

TUESDAY

WARM UP,

ROW 500m

50 SITUPS

THEN

SHOULD STRECHES, USE BANDS

B.

Every minute, on the minute, for 14 minutes:
Minute 1 – 6 Front Squats at 65%
Minute 2 – 3 Muscle-ups

C.

WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups

REST 2 MIN THEN…

TABATA KBS  53/35

WEDNESDAY

WARM UP

·                 20 Lateral Push Ups 

·                 20 Wide Push Ups 

·                 15 Push Ups 

·                 15 Narrow Push Ups 

·                 10 Plyometric Push Up, See Plyometric Push Up 

B.

Strength

EMOM for 5 Minutes (Including 0:00)

3-Position Snatch+2 OHS (Floor, Hang, High Hang, Two overhead Squats) @ 70%

C.

WOD
Three rounds of:
Sprint 100m
10 Hang Power Cleans 135/95

then immediately...
Three rounds of:
10 Burpees
20 Wall Balls

THURSDAY

WARM UP

10 RING/ TRX  PUSH UPS

20 VUPS

10 RING DIPS

B.

Strength
Bench Press
-4x6 @ 80%

Pendlay Row
-4x8 (Heavy as possible with perfect form)

C.

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME  Toes to bar
1 Minute ME Double-Unders
1 Minute ME HRPU
1 Minute Rest

FRIDAY

CROSSFIT OPEN WOD 16.2

TO BE POSTED ONLINE