911 CrossFit

Monday

SWOD
Bench Press
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)
Tabata Push-ups

WOD
5 rounds for time and quality:
3 Hanging Ring Extensions per arm
5 Russian Leg Lifts
7 Pull-ups

Skill Work
Ring Muscle ups and Progressions


Coaching notes:  If Russian Leg Lifts are too advanced.  Get your body up there with a kip and descend slowly with the body extended (the second half of the movement).  If this is still too difficult, do toe-to-bars.

Tuesday

SWOD

Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)

WOD

8 Rounds for time
1 50m Weighted Ball Sprint
3 Clean and Jerk 155/95
5 Single Arm Standing KB Press 53/35


Wednesday

WOD
"Whitten"
5 Rounds for time
22 KBS
22 Box Jump
400m run
22 Burpees
22 Wall Ball Shots

FWOD
Tabata Standing Ring Extension

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Thursday

SWOD
Back Squat
1x5 (75%)
1x3 (85%)
1x1* (95%, max repetition attempt)
1x20 (50% of 1RM)

WOD
7 Minute AMRAP
7 Front Squats
7 Chest to Bar Pull-ups

rest 2 minutes then...

5 Minute AMRAP
5 Overhead Squats
5 Barbell Burpees

Coaching Notes:  On heavy squats, if you get stuck squeeze the bar to keep your upper body tight and drive the hips forward while drilling your heels through the floor.  During front squats, keep the chest and elbows high.  For maximum stabilization and success of overhead squats, it's important to actively push your shoulders up towards your ears.

Friday

SWOD
Power Snatch
3-3-3-3-3 (Work up to a new 3RM)

WOD
For time:
Run 5k