This week at 911 Crossfit 7/9-7/13

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 @ 65% of 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 60% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-3x3 Back Squat @ 90% of Squat 1RM

WOD

20 Min Amrap
3 Ring Muscle ups
5 Around the Worlds
25m Side Ways Jumping push ups


Then...


Skill Wod
5x10 Hollow Rock w 15 sec rest between sets
5x7 Strict Toe 2 Bar 30 sec rest between sets


Coaching Notes:  Around the world hang from the bar suck chest in hold bar with active shoulder, and lift feet up and around like a windshield wiper.  Think hanging leg raise but legs follow a circular pattern. Jumping push ups need to be explosive while keeping feet together.

Tuesday

Strength WOD
Hang Clean
3x3 @ 80%
Clean Pulls
3x3 @ 110% of Clean 1rm

WOD
20 Minute Ladder for Task
1 Snatch
5 Dubs
2 Snatch
10 Dubs
3 Snatch
15 Dubs
etc...
Rx Starting Weight 115/95

Coaching Notes: Task to Increase Numeric Weight and Repetition.  Snatch increase by 1, dubs increase by 5.



Wednesday

Strength WOD:
None

WOD
Diane
21-15-9
DeadLifts 225/155
HSPU
Time Cap: 15 minutes

then 2 min rest...

Now Diane meets JT
JT
21-15-9
HSPU
Ring Dips
Push Up

Time Cap: 15 minutes

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan 







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 3x3 @ 90% of 1RM for Max Effort.  Three Minute rest max between sets

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 @ 60% of Squat 1RM for Speed.  One minute rest max between sets.

WOD

400m Run

then...

5 TGU (Each Hand)

then 3 rounds of the Couplet:

20 KB Snatch (Alternate hands)

20 Box Jumps 

then...

5 TGU (Each Hand)

then...

200m Farmer's Walk

Rx: 53/35 for the whole WOD

Friday

Strength WOD

Hang Snatch

3x3 @ 80%

Snatch Pulls

3x3 @ 110% of Snatch 1rm

WOD

5 Rounds for Time
10 Power Cleans 155/105
15 Pull Ups
20 KB Thrusters Rx: 35/20lbs