This week at 911 CrossFit 5/21-5/25

If you missed the Form Lab this weekend, feel free to check out the videos on our Facebook page "911 CrossFit."  There will be more in the future.


Monday

SWOD
Back Squat
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD

For total working time:

• Run 400m
• -rest 2:00
• Row 500m
• -rest 2:00
• Run 400m
• -rest 1:30
• Row 500m
• -rest 1:30
• Run 400m
• -rest 1:00
• Row 500m

Coaching Note:  These should be all out efforts.  Keep track of each round and is there is a greater than +5 second differential between any round there is a 25 Burpee penalty.  

Tuesday

SWOD

Hang Clean

3x3 (70%)

1x1 (75%)

1x1 (80%)

WOD

12 minute AMRAP

(Every time the bar is dropped, unless it is after all reps completed, 3 burpee penalty)

•  (10) Front Squat
• RTG: 185/155
• RX: 165/135
• Scaled: 145/115
• (5) Shoulder to OH
• (3) Tire Flips

then...

• 100 DUs

Wednesday

SWOD

Bench Press

3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD

4 Rounds for time:

(Triplet Sprint)

• 5 Muscle Ups (Scaled: 15 Pull-ups, 15 Ring Dips)
• 10 Deficit Deadlifts - 245/185
• 15 GHD Situps
• Sprint (50, 100, 150, 200 yards)

(25 minute time limit)



Thursday

SWOD
Hang Snatch

3x3 (70%)

1x1 (75%)

1x1 (80%)

Hero WOD: “Tommy V”

• (21) 115 lb. Thruster
• (12) 15ft Rope Climb
• (15) 115 lb. Thruster
• (9) 15ft Rope Climb
• (9) 115 lb. Thruster
• (6) 15ft Rope Climb

(25 minute cap)

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.



Friday

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


WOD

7 min AMRAP Burpees

then...

5 Rounds for time of:

(25 minute time cap)

• 40 Squats
• 20 Chest to Bar Pull Ups (Scaled: 40 Pull Ups)
• 15 Box Jumps
• 10 HSPUs