911 CrossFit

Monday

SWOD

15 Minutes to find Bench Press 1RM  (RECORD FOR YOUR FUTURE SWODS )

WOD
5 Rounds for time of:
UB Thrusters 165/115
20 Med Ball Slams
Time cap: 22 minutes

Skill WOD

Squat Clean Form (Barbell only)

Coaching Notes:  Perform thrusters until you can no longer do another rep (unbroken), then continue to the med ball slams.

Tuesday

SWOD

Clean

Add 5 Pounds to previous Clean 1RM

2x3 @ 75%

2x3 @ 85%

1x1 @ 90%

1x1 @ 92.5%

WOD

Buy in: 1min UB Burpees

then...

22 AMRAP of:

5   5m Shuttle Sprint

5 Chest to Bar Pull Ups

5 Knee to Chest Jumps… Note .. Land on your toes with bent knees!!

5 Toe to Bar

Skill WOD

Skin the Cat / Double Unders

Coaching notes:  Knee to Chest jumps, land on the ball of your feet (by the toes), not your heel.  Also, do not land with the legs straight. 

Wednesday

SWOD

15 Minutes to find Squat 1RM (RECORD FOR YOUR FUTURE SWODS )

WOD

7 Rounds for Time of:

1 40 yard Sprint

7 Bar Muscle Ups

7 Back Squat 155/115

7 Hang Clean 155/115

Time Cap: 30 minutes

Thursday

SWOD

Hang Snatch

5x3 @ 70%

WOD

7 Min Amrap Task:

Hand Stand Walk 10m ………. Note Hand stand for Quality

Bear Crawl 20m

then 2 min Rest


15 Minute Task

1  Heavy Snatch .

Rest for 20sec

Repeat till Time is up

Friday

SWOD

15 Minutes to find Deadlift 1RM (RECORD FOR YOUR FUTURE SWODS )

WOD

For quality:

10 Rounds of 30 second Sprints @ 100% effort

Rest 1 Min

then

3 Min Singles Jump Rope

Coaching notes:  The sprinting is 5 minutes of work, 10 minutes of rest, give it 100%.