This week at 911 CrossFit 7/16-7/20

Monday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5, +10lbs from last week.  If new, 75% of 1RM.  3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press 8x3 @ 70% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 65% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-Back Squat 
1x3 @ 80%
1x3 @ 90%
1x1 @ 95%
1x1 @ New PR attempt 

WOD
10 Min Amrap
10 Mountain Climbers
5 Burpees
1 15m Sprint



Tuesday

Strength WOD
Hang Clean
3x3 @ 85%
Snatch Balance
5x1

WOD
3 Rounds for time
15 Strict L Chin ups
200m Run
15 Push Press 115/85
200m Run
3 Wall Run
200m Run

Skill WOD
Skin the Cat 3x3 Strict …



Wednesday

Strength WOD
None

WOD
7 Rounds for time of:
7 BW Dead Lifts
7 Pistols Per Leg
7 Toe 2 Bar

Skill
7 10 second Ring Holds.. Note Hold body at top of ring palms facing out, and chest sucked in.
3x4 Strict Around the World 45 second rest

Coaching Notes:  Ring holds, hold body above rings, palms facing out, chest sucked in.

Minus the swinging.



Thursday

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5, +10lbs from last week.  If new, 75% of 1RM. Three minute rest maximum between sets.

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Bench Press
1x3 @ 80%
1x3 @ 90%
1x1 @ 95%
1x1 @ New PR attempt 

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Back Squat, +10lbs from last week.  If new, 75% of 1RM.  Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW) 

-10x2 Back Squat @ 70% of Squat 1RM for Speed.  One minute rest max between sets.

WOD
"Randy"
For time
75 Power Snatches Rx: 75lb
Time Cap: 15 Minutes

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.


Friday

Strength WOD
"Death by Bodyweight Squat Clean & Jerk"

WOD
15 min Amrap
3 Bar Muscle ups
4 Double Unders
5 Front Squats 155/115 RTG BW