This week at 911 CrossFit 3/12-3/16

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)
5x5 Push Press (with 85% weight used in OHP)

WOD
3 Rounds for task:
2 Minute Bike Sprint
2 Minute Double Unders
2 Minute Row
2 Minute Singles

Coaching Notes:  I made a typo last coaching notes for the OHP.  Make sure TO keep your quads and glutes flexed, last time I missed a word so it showed that you shouldn't.  My apologies.  Focus on the lock out in the push press, often, it gets shortchanged when people perform the repetitions too fast.


Tuesday

SWOD
Pendlay Row
5x5
Hang Clean
3x5

WOD
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power cleans 135lbs

Coaching Notes:  Remember for the cleans:  JUMP!  If your feet don't leave the ground, you aren't being explosive enough and trying to muscle it.  If you can't nail the muscle-up, make sure you are practicing.  You won't get good at them by never trying them.  Progressions include:  Jumping from a box, bands, and performing with your knee on the ground.  Keep the rings together at the top of the pull-up and pull through, this is KEY to getting the muscle up.


Wednesday

SWOD
Deadlift
3x5/3/1 (75%, 85%, 95%, last set is maximum repetition attempt)

WOD
"Mr. Joshua"
5 Rounds for time:
Run 400m
30 GHD Sit-ups
15 Deadlift 250lb

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Coaching notes:  During GHD sit-ups, to avoid injury and maximize exercise efficiency, you must descend with the knee bent, and during the ascent, shoot your legs straight.  I've preached this before and if I see it again, I will body slam you -Adam.

Thursday

SWOD
Bench Press
3x5/3/1 (75%, 85%, 95%, last set is maximum repetition attempt)

WOD
4 Rounds for time
100m Row
30 Wall Balls
10 Split Jerks Rx 165/115 RTG 185/135
4 15m Shuttle Sprint

FWOD
Farmer's Walk 400m Rx: 50% of Bodyweight

Coaching Notes:  "Rip the bar apart" when you get stuck on those last reps of bench.  This further activates the triceps for that last few inches you need to peel out.


Friday 

SWOD
Hang Snatch
2x2 (65%, 75%)
2x1 (85%)
1x1 (90%)
Snatch Balance
10x1

WOD
For score, every rep equals one point:

3 minute AMRAP:
Bodyweight Cleans

3 minute AMRAP:
Bodyweight Front Squat

3 minute AMRAP:
Snatch (75% of Bodyweight)

3 minute AMRAP:
KBS Rx 53/35 RTG Single Arm 53/35

3 minute AMRAP
TGU Rx 53/35 RTG 75/45lb Barbell

2 minute rest between each AMRAP

Coaching Notes:  Like all olympic lifts, JUMP!  For the WOD, you can either do Rx or RTG, not a mix of both, choose wisely.