911 CrossFit

THIS WEEK AT 911 CROSSFIT, COOPER CITY
MAY 9TH - 13TH

MAY 14TH  - AMELIA HART PARK, WATER SKI RIDE.
MORE INFO AT THE WHITE BOARD

MONDAY

Warm up

A.
Every two minutes, for 10 minutes (5 sets):
Split Press, 5 reps

B.
Every two minutes, for 14 minutes (7 sets):
Hang Clean
5x3xM.E.

Tommy V (Time)

21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008

TUESDAY

WARM UP

SWOD

A.
Every two minutes, for 6 minutes (3 sets):
Sots Press @ 2111, 5 reps

B.
Every two minutes, for 14 minutes (7 sets):
SNATCH + 2 Overhead Squats

NOTES
Increase the load over the course of the 10 sets. Work your way up from 60% to 95%.

THE Hulk (AMRAP - Rounds and Reps)

20min AMRAP
5 Deadlifts 115/75
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats

WEDNESDAY

Warm up

B.
Every two minutes, for 8 minutes (4 sets):
Back Squat
1x5x70%

Every two minutes, for 10 minutes (5 sets):
Front Squat
1x2x85%

WOD

200m Walking Lunge (Time)

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
5 Pull ups
10 Burpees
15 KBS 53/35

THURSDAY

WARM UP

A.
Every two minutes, for 8 minutes (4 sets):
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x80%

B.
Every 90 seconds for 12 minutes (8 sets):
Deadlift
1x3x70%

These are dynamic deadlifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. Deload the barbell on the floor after every rep. These are not touch and go reps.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Clean & Jerks 155/105

Toes to bar
200m Run

FRIDAY

Warm up…then

Every minute, on the minute, for 8 minutes:
Minute 1 – 10 Toes to bar
Minute 2 – 40 Double-unders

B.
Every two minutes, for 8 minutes (4 sets):
Shoulder press
1x5x65%
1x5x70%
1x5x75%
1x5x80%

Every two minutes, for 8 minutes (4 sets):
Shoulder press
1x5x65%

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400m
20 HOLLOW ROCKS
95/65 pound Overhead Squat, 10 reps