911 CrossFit

THIS WEEK AT 911 CROSSFIT
FEB 8TH  - FEB 12TH  2016


REGISTER FOR THE OPEN
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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

3 Rounds

200M RUN

25m BEAR CRAWLS

15 HOLLOW ROCKS

B.

Amrap 6 Minutes: 

  10 Air squats  

  10 High knee jumps 

  10 Knees to Elbows

Rest 4 min

Get weights ready

C.

WOD
"Fight Gone Bad!"
Three rounds of:

1 Minute ME Wall-ball
1 Minute Sumo deadlift high-pull, 75/45
1 Minute ME Russian KBS 53/35
1 Minute ME Push-press, 75/45
1 Minute ME Row (For calories)
1 Minute Rest

  

TUESDAY

A.  WARM UP

3 Rouds

MIN 1 – 20 V UPS

MIN 2 – 20 SUPERMAN

MIN 3 – 20 SIDE LUNGES

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Back Squat
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%
4x3x85%

C. WOD
12 Minute AMRAP of:

30 Goblet Squat Buy-in    70/53

100m Sprint (speed bump and back)

1 Set of the complex:
-3 Power Clean + 3 Front Squats -  75% of Bodyweight

Dropped complex: 3 Burpee Penalty per drop at the end of every round.

WEDNESDAY

A.  WARM UP – COACH’S CALL

B. 3 ROUNDS FOR QUALITY

2 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Tuck Crunch

C.
Every 2 minutes, for 8 minutes (4 sets):
Push Press
1x5x50%
1x5x60%
1x5x70%
1x3x80%

REST 3 MIN THEN…

2x10x80%

D.

For time:
Row 500m
50 Double-unders
95/65 pound Push Press, 40 reps
30 Chest-to-barPull-ups
20 Pistols (alternating)

THRUSDAY

WARM UP – COACH’S CALL

A.  FOR QUALITY  - 3 ROUDS

·                 30 HIP Bridge Ups 

·                 Hold  Bridge Up   1 Minute

·                 Skin the Cat - 30 SEC

B.

Strength

Snatch Complex:

2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom

-3 Sets @ 70%
-2 sets @ 80%

C. WOD
For time:
Row 500 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45

FRIDAY

 WU– 3 rouds

MIN 1 - RUN IN PLACE – 1 MIN, high knees

MIN 2 – 25 REVERSE SNOW ANGELS

MIN 3 - L SIT HOLD – 45 sec

Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders