"Great, another New Year’s Resolution article. Chances are you’ve already spent quite some time under the barbell, so the new year serves more as a time to assess how you’re going to handle the next training year rather than signing up for your first gym membership. If training has been stale lately or you just want to take lifting to the next level, consider these tips."
Read the rest of the article here: http://gentlemanandmeathead.com/2013/12/29/nine-ways-to-be-stronger-in-2014/
Sunday, December 29, 2013
This week at 911 CrossFit 12/30-1/3
Monday
Strength
Power Clean+Clean
-2 sets @ 75%
-2 sets @ 80%
-1 set @ 85%
Back Squat
-1x20 add 10lbs from last week
WOD
15-12-9-6-3
Chest-to-bar Pull-up
Clean & Jerk 135/95
Push-up
Tuesday (AM Classes Only)
Strength
None
Gymnastic WOD
5 Minutes to work Headstand Holds
5 Minutes to work Handstand Holds on Wall (and/or Handstand Walks)
WOD
"Filthy Fifty"
For time:
50 Box Jumps
50 Jumping Pull-ups
50 KBS 35/25
50 Walking Lunges (25 per leg)
50 Knees-to-Elbow
50 Push Press 45/35
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
Time Cap: 40 Minutes
Wednesday (Closed)
Closed. Happy New Year!
Thursday
Strength
Power Snatch+Snatch
-2 sets @ 75%
-2 sets @ 80%
-1 set @ 85%
WOD
15 Minute AMRAP of:
3 Reps of Bear Complex (1 Rep of Bear Complex=1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind-the-Neck Push Press) 155/95
6 Barbell Burpees (3 per side)
200m Run (Side door, just our building, enter garage)
Friday
Strength
Power Jerk
-12 Minutes to work up to a heavy Power Jerk
WOD
Three rounds for time of:
400m Run
1 Rope Climb
5 HSPU
10 Russian KBS 53/35
20 Back Squats 135/95
400m Run
1 Rope Climb
5 HSPU
10 KBS 53/35
20 Front Squats 135/95
400m Run
1 Rope Climb
5 HSPU
10 KB Snatches (5 per arm) 53/35
20 Overhead Squats 135/95
Road to Regionals 2014
Everyday perform Joe DeFranco's Limber 11:
Monday
I-
Clean
-15 Minutes to work up to a heavy single
EMOM for 5 Minutes (Including 0:00)
-3 Full Cleans @ 80% of heavy single
Back Squat
-1x5 @ 70%
-1x5 @ 75%
-3x5 @ 80%
II-
3 Rounds of:
10 Thrusters 115/75
10 Chest-to-bar Pull-ups
10 Calorie Row
Tuesday
I-
Snatch Pull+Hang Full Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
Push Press
-4x5 @ 80% of 1rm
Muscle-ups
-3x5
II-
Repeat three times:
4 Minute AMRAP of:
7 Box Jump Overs
7 Burpees
7 Wall Balls
Note rounds completed. Maintain same pace all three times. Rest 2 Minutes between AMRAPS.
Wednesday
I-
Gym closed.
Perform at home:
10 Minutes to practice kipping HSPU technique
HSPU
-5x10
II-
Sprint Warm-up
Sprint
-3x50m Work Rest Ratio 1:2
-5x100m Work Rest Ratio 1:3
Thursday
I-
Thursday
I-
Snatch
-15 Minutes to work up to a heavy single
EMOM for 5 Minutes (Including 0:00)
-3 Full Snatch @ 80% of heavy single
Hang Power Clean
-5x3 @ 80%
II-
12 Minute AMRAP of:
15 KBS 53/35
10 Pull-ups
5 Shoulder-to-Overhead 135/95
Perfect reps.
Friday
I-
3-Position Snatch (Floor, hang, high hang)
-2 sets @ 75%
-3 sets @ 80%
2-Position Clean (Floor, high hang)
-4 sets @ 78%
Back Squat
-5x4 @ 85%
II-
3 Rounds of:
9 Thrusters 95/65
15 Double Unders
9 Thrusters 95/65
15 Wall Balls
rest five minutes then...
Row 1k
Hang Power Clean
-5x3 @ 80%
II-
12 Minute AMRAP of:
15 KBS 53/35
10 Pull-ups
5 Shoulder-to-Overhead 135/95
Perfect reps.
Friday
I-
3-Position Snatch (Floor, hang, high hang)
-2 sets @ 75%
-3 sets @ 80%
2-Position Clean (Floor, high hang)
-4 sets @ 78%
Back Squat
-5x4 @ 85%
II-
3 Rounds of:
9 Thrusters 95/65
15 Double Unders
9 Thrusters 95/65
15 Wall Balls
rest five minutes then...
Row 1k
Monday, December 23, 2013
This week at 911 CrossFit 12/23-12/27
Monday
Strength
Clean
-2x2 @ 75%
-3x2 @ 80%, 85%, 90%
Back Squat
-1x20 +10lbs from last week
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Tuesday (AM Classes only, 530am, 630am, 830am, 930am)
Strength
None
WOD
"12 Days of Christmas"
Perform 1. Then 1&2. Then 1&2&3. Continue the pattern all the way until 12.
1 Deadlift 275/135
2 HSPU
3 Clean & Jerks 95/65
4 Pistol Squats (2 per leg)
5 HSPU
6 Thrusters 95/65
7 Burpees
8 Box Jumps
9 Pull-ups
10 Sumo Deadlift High Pulls 95/65
11 Toe-to-Bar
12 Snatch 95/65
Time Cap: 40 Minutes. Sharing barbells is highly encouraged.
Perform like the song: "On the first day of Christmas my true love gave to me 1 Deadlift. On the second day of Christmas my true love gave to me, 2 HSPU, 1 Deadlift. On the third..."
Wednesday
Closed. Merry Christmas!
Thursday
Strength
Bench Press
-4x6 @ 80%
Pendlay Row
-4x8 (Heavy as possible with perfect form)
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Russian KBS 70/53
1 Minute ME Double-Unders
1 Minute ME HRPU
1 Minute Rest
Friday
Strength
EMOM for 5 Minutes (Including 0:00)
3-Position Snatch+2 OHS (Floor, Hang, High Hang, Two overhead Squats) @ 70%
WOD
Three rounds of:
Sprint 100m
10 Hang Power Cleans 135/95
then immediately...
Three rounds of:
10 Burpees
20 Wall Balls
Road to Regionals 2014
It's officially ten weeks until the Open. This is going to bring us to more Open specific workouts. Pretty much in the 8-15 minute met con area. There will still be strength workouts, but afterwards will follow metcons based on the 14 movements that appear at every year's Open. These met cons are designed by CrossFit HQ so that the whole world can participate without needing any high end equipment. Knowing this, this is how the Road to Regionals workouts will be programmed.
This week will be a transition/deload week. After this week, there will only be one more deload week, but without sacrificing much volume.
All week you will not pick up a barbell that is loaded more than 60% of your max for that lift. This is a very necessary week for your body to not only recover, but to prepare itself for the next coming weeks. Also, it's Christmas week so it works out quite well.
Monday
I-
Hang Clean
-3x5 @ 40%
-3x5 @ 50%
-3x5 @ 60%
Back Squat
-3x5 @ 60%
II-
Four rounds of:
Row 300m
15 Burpees
30 Double-unders
Rest one minute between rounds
Tuesday
I-
Hang Snatch
-3x5 @ 40%
-3x5 @ 50%
Push Press
-3x5 @ 50%
Deadlift
-3x5 @50%
II-
Tabata Thrusters 75/45
Rest 3-4 Minutes then...
Tabata Russian KBS 53/35
Wednesday
I-
Rest. Merry Christmas!
Thursday
I-
Hang Snatch
-2x5 @ 40%
-2x5 @ 55%
Hang Clean
-2x5 @ 40%
-2x5 @ 55%
Overhead Squat
-3x5 @ 50% of Snatch
Front Squat
-3x5 @ 50% of Clean
Strict Press
-3x5 @ 50%
II-
EMOM for 5 Minutes
5 Thrusters 75/45
Rest then...
Row 2000m (Sub 2:15/500m guys/Sub 2:45/500m for girls)
or
Run 1600m (1 Mile)
Friday
I-
Jerk
-5x2 @ 60%
Back Squat
-4x5 @ 60%
II-
3 Minute AMRAP of:
20 Wall Balls
10 Ball Slams
rest then
3 Minute AMRAP of:
Burpee Box Jumps
Toe-to-bar
Then...
3x500m Row. Work rest ratio 1:1
Strength
Clean
-2x2 @ 75%
-3x2 @ 80%, 85%, 90%
Back Squat
-1x20 +10lbs from last week
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Tuesday (AM Classes only, 530am, 630am, 830am, 930am)
Strength
None
WOD
"12 Days of Christmas"
Perform 1. Then 1&2. Then 1&2&3. Continue the pattern all the way until 12.
1 Deadlift 275/135
2 HSPU
3 Clean & Jerks 95/65
4 Pistol Squats (2 per leg)
5 HSPU
6 Thrusters 95/65
7 Burpees
8 Box Jumps
9 Pull-ups
10 Sumo Deadlift High Pulls 95/65
11 Toe-to-Bar
12 Snatch 95/65
Time Cap: 40 Minutes. Sharing barbells is highly encouraged.
Perform like the song: "On the first day of Christmas my true love gave to me 1 Deadlift. On the second day of Christmas my true love gave to me, 2 HSPU, 1 Deadlift. On the third..."
Wednesday
Closed. Merry Christmas!
Thursday
Strength
Bench Press
-4x6 @ 80%
Pendlay Row
-4x8 (Heavy as possible with perfect form)
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Russian KBS 70/53
1 Minute ME Double-Unders
1 Minute ME HRPU
1 Minute Rest
Friday
Strength
EMOM for 5 Minutes (Including 0:00)
3-Position Snatch+2 OHS (Floor, Hang, High Hang, Two overhead Squats) @ 70%
WOD
Three rounds of:
Sprint 100m
10 Hang Power Cleans 135/95
then immediately...
Three rounds of:
10 Burpees
20 Wall Balls
Road to Regionals 2014
It's officially ten weeks until the Open. This is going to bring us to more Open specific workouts. Pretty much in the 8-15 minute met con area. There will still be strength workouts, but afterwards will follow metcons based on the 14 movements that appear at every year's Open. These met cons are designed by CrossFit HQ so that the whole world can participate without needing any high end equipment. Knowing this, this is how the Road to Regionals workouts will be programmed.
This week will be a transition/deload week. After this week, there will only be one more deload week, but without sacrificing much volume.
All week you will not pick up a barbell that is loaded more than 60% of your max for that lift. This is a very necessary week for your body to not only recover, but to prepare itself for the next coming weeks. Also, it's Christmas week so it works out quite well.
Monday
I-
Hang Clean
-3x5 @ 40%
-3x5 @ 50%
-3x5 @ 60%
Back Squat
-3x5 @ 60%
II-
Four rounds of:
Row 300m
15 Burpees
30 Double-unders
Rest one minute between rounds
Tuesday
I-
Hang Snatch
-3x5 @ 40%
-3x5 @ 50%
Push Press
-3x5 @ 50%
Deadlift
-3x5 @50%
II-
Tabata Thrusters 75/45
Rest 3-4 Minutes then...
Tabata Russian KBS 53/35
Wednesday
I-
Rest. Merry Christmas!
Thursday
I-
Hang Snatch
-2x5 @ 40%
-2x5 @ 55%
Hang Clean
-2x5 @ 40%
-2x5 @ 55%
Overhead Squat
-3x5 @ 50% of Snatch
Front Squat
-3x5 @ 50% of Clean
Strict Press
-3x5 @ 50%
II-
EMOM for 5 Minutes
5 Thrusters 75/45
Rest then...
Row 2000m (Sub 2:15/500m guys/Sub 2:45/500m for girls)
or
Run 1600m (1 Mile)
Friday
I-
Jerk
-5x2 @ 60%
Back Squat
-4x5 @ 60%
II-
3 Minute AMRAP of:
20 Wall Balls
10 Ball Slams
rest then
3 Minute AMRAP of:
Burpee Box Jumps
Toe-to-bar
Then...
3x500m Row. Work rest ratio 1:1
Saturday, December 21, 2013
Holiday Hours
Christmas Eve: AM classes only
Christmas Day: Closed
New Year's Eve: AM classes only
New Year's Day: Closed
Merry Christmas and Happy Holidays!
Monday, December 16, 2013
This week at 911 CrossFit 12/16-12/20
Monday
Strength
Clean
-2x3 @ 70%
-3x1 @ 80%, 85%, 90%
Back Squat
-1x20 @ 60%
WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups
Tuesday
Strength
Jerk
-3x2 @ 70%, 75%, 80%
Strict Press
-3x5 @ 80%
WOD
3 Rounds for time of:
400m Run
30 Double-Unders
30 Wall Balls
Wednesday
Strength
Hang Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm
WOD
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95
Thursday
Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench Press 1rm
WOD
7 Minute AMRAP of:
5 Burpees
5 HSPU
5 Toe-to-Bar
Rest two minutes then...
5 Minute AMRAP of:
10 HRPU
10 Sit-ups
10 Med-Ball Slams
Friday
Strength
Clean & Jerk
-3x1 @ 70%
-2x1 @ 80%
-1x1 @ 90%
Back Squat
-3x5 @ 85%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climbs
10 Two-for-One Wall Balls
1 Tire Flip
Road to Regionals 2014
Monday
I-
Clean Segment Deadlift+Clean
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Romanian Deadlift
-3x8 @ 100% of Clean 1rm
Back Squat
3x5 @ 75%, 80%, 85%
II-
3 Minute AMRAP of:
5 Clean & Shoulder to Overhead 115/75
15 Double-unders
Rest two minutes then repeat. Rest two minutes then repeat again.
Tuesday
I-
Snatch from blocks. Use two stacked 45lb plates on each side.
-3x2 @ 75%
-3x1 @ 85%
Strict Chin-ups, palm facing you
-4xFailure
Ring Dips
-4x10
II-
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95
rest five minutes then...
Tabata Row (Fast as possible during the 20 seconds)
Wednesday
I-
EMOM for 6 Minutes (Including 0:00)
3 Hang Power Cleans @ 70%
rest five minutes then...
EMOM for 4 Minutes (Including 0:00)
3 Hang Power Snatches @ 70%
rest then
Front Squat
-3x3 @ 80% of best clean
-2x3 @ 90% of best clean
II-
3x1000m Row
rest 2 Minutes between sets
Thursday
Rest Day
Strength
Clean
-2x3 @ 70%
-3x1 @ 80%, 85%, 90%
Back Squat
-1x20 @ 60%
WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups
Tuesday
Strength
Jerk
-3x2 @ 70%, 75%, 80%
Strict Press
-3x5 @ 80%
WOD
3 Rounds for time of:
400m Run
30 Double-Unders
30 Wall Balls
Wednesday
Strength
Hang Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm
WOD
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95
Thursday
Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench Press 1rm
WOD
7 Minute AMRAP of:
5 Burpees
5 HSPU
5 Toe-to-Bar
Rest two minutes then...
5 Minute AMRAP of:
10 HRPU
10 Sit-ups
10 Med-Ball Slams
Friday
Strength
Clean & Jerk
-3x1 @ 70%
-2x1 @ 80%
-1x1 @ 90%
Back Squat
-3x5 @ 85%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climbs
10 Two-for-One Wall Balls
1 Tire Flip
Road to Regionals 2014
Monday
I-
Clean Segment Deadlift+Clean
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Romanian Deadlift
-3x8 @ 100% of Clean 1rm
Back Squat
3x5 @ 75%, 80%, 85%
II-
3 Minute AMRAP of:
5 Clean & Shoulder to Overhead 115/75
15 Double-unders
Rest two minutes then repeat. Rest two minutes then repeat again.
Tuesday
I-
Snatch from blocks. Use two stacked 45lb plates on each side.
-3x2 @ 75%
-3x1 @ 85%
Strict Chin-ups, palm facing you
-4xFailure
Ring Dips
-4x10
II-
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95
rest five minutes then...
Tabata Row (Fast as possible during the 20 seconds)
Wednesday
I-
EMOM for 6 Minutes (Including 0:00)
3 Hang Power Cleans @ 70%
rest five minutes then...
EMOM for 4 Minutes (Including 0:00)
3 Hang Power Snatches @ 70%
rest then
Front Squat
-3x3 @ 80% of best clean
-2x3 @ 90% of best clean
II-
3x1000m Row
rest 2 Minutes between sets
Thursday
Rest Day
Sunday, December 8, 2013
This week at 911 CrossFit 12/9-12/13
Monday
Strength
15 Minutes to attempt a heavy Snatch single. If you're feeling a PR, go for it, if not settle for a heavy near-max lift. No more than three attempts at your last set.
WOD
15 Minute AMRAP of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-Pull 95/65
Tuesday
Strength
OHS
-3x5 @ 85% of Snatch 1rm
Back Squat
-2x10 @ 70% of 1rm
WOD
5 Rounds for time of:
Row 300m
15 Burpees
12 KB Goblet Squats 70/53
Wednesday
Strength
Clean+Hang Clean+Jerk (Catch cleans low as possible)
-2 sets @ 70%
-3 sets @ 80%
WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps 24"/20"
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Tuesday
I-
Power Clean+Hang Clean (Full)
-2 sets @ 70%
-3 sets @ 80%
Power Jerk
-15 Minutes to work up to a heavy single
Push Press
-5x3 @ 80% of single
II-
10 Minute AMRAP of:
20 Wall Balls
10 Double-unders
5 Muscle-ups
Rest five minutes then...
Row 1k
Wednesday
I-
Light Day
Back Squat
-10x3 @ 65%
II-
Choose last week's "Weakness" movements.
Three 3 Minute AMRAPS of:
5 Burpees
5 Reps Weakness 1
5 Burpees
5 Reps Weakness 2
Rest two minute between AMRAPS
Pick a weight most likely to show up if it's a barbell movement.
Thursday
I-
Rest Day
Friday
I-
15 Minutes to find a heavy Snatch single
then...
EMOM for 7 Minutes
2 Snatches @ 80% of heavy single
Back Squat
-3x6 @ 75%
-2x5 @ 80%
II-
Five rounds of:
200m Row
10 GHD Sit-ups
5 Thursters 115/75
rest then...
For time:
50 Wall Balls
Strength
15 Minutes to attempt a heavy Snatch single. If you're feeling a PR, go for it, if not settle for a heavy near-max lift. No more than three attempts at your last set.
WOD
15 Minute AMRAP of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-Pull 95/65
Tuesday
Strength
OHS
-3x5 @ 85% of Snatch 1rm
Back Squat
-2x10 @ 70% of 1rm
WOD
5 Rounds for time of:
Row 300m
15 Burpees
12 KB Goblet Squats 70/53
Wednesday
Strength
Clean+Hang Clean+Jerk (Catch cleans low as possible)
-2 sets @ 70%
-3 sets @ 80%
WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps 24"/20"
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Thursday
Strength
Four rounds not for time of:
Floor Press
-10 @ 70% of Bench 1rm
Barbell Row
-10 Heavy intensity but flawless form (no hitching the bar up)
WOD
12 Minute AMRAP of:
Run 200m
5 HSPU
10 Push Press 115/75
15 HRPU
Friday
Strength
EMOM for 4 Minutes (Including 0:00)
-3 Hang Snatches @ 70%
Front Squat
-3x5 @ 85% of Clean 1rm
WOD
15 Minute AMRAP of:
50m Farmer's Walk 53/35
10 KB Snatch (5 per arm) 53/35
100m Sprint (Speed bump and back)
Coaching Notes: After the thrusters, leave your dumbbells at that speed bump. When you sprint to a speed bump and back, they will be there waiting for you for the next round of farmer's walks.
Road to Regionals 2014
Monday
I-
Twenty minutes of skill work, ten minutes each:
Kipping HSPU Progression 1
Kipping HSPU Progression 2
Snatch Segment Deadlift+Snatch
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Back Squat
-6x3 @ 88%
II-
Five rounds of:
20 KBS 70/53
10 Power Cleans 155/105
Rest one minute
Segment Snatch Deadlift Demo (Minus the touch n go snatch I want you to perform after):
-http://www.youtube.com/watch?v=9AB0yuxBUiM
Segment Snatch Deadlift Demo (Minus the touch n go snatch I want you to perform after):
-http://www.youtube.com/watch?v=9AB0yuxBUiM
Tuesday
I-
Power Clean+Hang Clean (Full)
-2 sets @ 70%
-3 sets @ 80%
Power Jerk
-15 Minutes to work up to a heavy single
Push Press
-5x3 @ 80% of single
II-
10 Minute AMRAP of:
20 Wall Balls
10 Double-unders
5 Muscle-ups
Rest five minutes then...
Row 1k
Wednesday
I-
Light Day
Back Squat
-10x3 @ 65%
II-
Choose last week's "Weakness" movements.
Three 3 Minute AMRAPS of:
5 Burpees
5 Reps Weakness 1
5 Burpees
5 Reps Weakness 2
Rest two minute between AMRAPS
Pick a weight most likely to show up if it's a barbell movement.
Thursday
I-
Rest Day
Friday
I-
15 Minutes to find a heavy Snatch single
then...
EMOM for 7 Minutes
2 Snatches @ 80% of heavy single
Back Squat
-3x6 @ 75%
-2x5 @ 80%
II-
Five rounds of:
200m Row
10 GHD Sit-ups
5 Thursters 115/75
rest then...
For time:
50 Wall Balls
Sunday, December 1, 2013
This week at 911 CrossFit 12/2-12/6
Bring in toys for Toys For Tots! The deadline for our collection is this Friday.
Monday
Strength
2 Cleans + 1 Jerk
-1 set @ 80%
-1 set @ 85%
-2 sets @ 90%
Back Squat
-3x5 @ 83%
WOD
For time:
Run 400m
Three rounds of the couplet:
10 Thrusters 95/65
10 Pull-ups
then immediately...
Run 400m
Three rounds of the couplet:
10 Burpees
10 Wall Balls
Tuesday
Strength
Four rounds not for time of:
6 Push Press @ 80%
10 Med Ball Slams
WOD
For time:
3 Rope Climbs
300m Sprint (Speed bump and back 3 times, suicide style)
2 Rope Climbs
200m Sprint
1 Rope Climb
100m Sprint
40 KB Snatches 53/35 (20 per arm)
400m Sprint (Speed bump and back 4 times, suicide style)
Wednesday
Strength
Power Snatch+Full Snatch+Overhead Squat
-3 sets @ 75%
-3 sets @ 80%
Front Squat
-3x3 @ 88%
WOD
12 Minute AMRAP of:
10 Dynamic Push-ups
15 Overhead Lunges 45/25
20 Double-unders
*Top of Every Minute perform 3 Burpees
Coaching notes: Use one of the plates for dynamic push-ups as your overhead lunge plate. Dynamic Push-ups video demo: http://www.youtube.com/watch?v=OCQp173DUT8&feature=youtu.be
Thursday
Strength
Four rounds not for time of:
6 Bench Press @ 80%
Strict Pull-ups till failure (scaled: Jump Pull-ups with 3 second descent to dead-hang)
WOD
7 Minute AMRAP of:
7 HSPU
7 Toe-to-Bar
rest two minutes then...
7 Minute AMRAP of:
7 Shoulder-to-Overhead 135|95
7 Box Jumps 24|20
Friday
Strength
Three-Position Clean (Floor, Hang, High Hang)
-3 Sets @ 75%
Two-Position Clean (Floor, Hang)
-2 sets @ 85%
Deadlift
-3x5 @ 83%
WOD
15 Minute AMRAP of:
Run 400m
5 Hang Power Snatches 115/75
12 Pistols (6 per leg)
12 KB OHS (6 per arm) 53/35
Road to Regionals 2014
Monday
I-
Clean & Jerk
15 Minutes work up to a heavy single
then...
EMOM for 6 Minutes
3 Cleans+ 1 Jerk @ 80% of heavy single
rest 5-8 minutes then...
Back Squat
-5x4 @ 85%
II-
CrossFit Regionals WOD Event #5 (Modified)
Four rounds of:
11 Deadlift 315/205
11 Box Jump 30/24
Rest One Minute Between the rounds. Scale deadlift weight if needed.
rest ten minutes then...
Three rounds:
Row 500m (80% Intensity, should be moving fast but not with everything you got)
15 Burpees
Tuesday
I-
Snatch Complex
Below Knee+High Hang+2 OHS
-2 sets @ 70%
-2 sets @ 80%
-2 sets @ 83%
Overhead Complex
3 Strict Press+3 Push Press
-5 sets starting at 75%, add 5-10lbs per set
II-
9-6-3
Muscle-ups
Snatch 155/105
Deficit HSPU
rest five-ten minutes then...
EMOM 0:00-3:00 (4 total)
Sprint 50m
EMOM 4:00-6:00 (3 total)
Sprint 100m
EMOM 7:00 (1 total)
Sprint 200m
Wednesday
I-
Light work day
Back Squat- Dynamic Effort (Down with control, up fast, don't go heavy, if you're slow, it's too heavy)
9x3 @ 60%
II-
Choose what you consider a weakness movement:
5 Rounds of:
1 Minute ME Weakness
1 Minute Rest
Repetitions should be flawless to correct and strengthen weakness.
Choose what you consider another weakness movement:
5 Rounds of:
1 Minute ME Weakness #2
1 Minute Rest
Thursday
I-
Split Jerk
-3x3 @ 75%
-2x2 @ 80%
-2x1 @ 90%
Thrusters
With a running clock
0:00 5 Thrusters 95|65
1:00 5 Thrusters 115|85
2:00 5 Thrusters 135|105
3:00 3 Thrusters 155|125
4:00 3 Thrusters 175|145
5:00 1 Thruster at 195|165
6:00 1 Thruster at 215|185
If you fail at a lift, don´t increase weight. Just wait till the next minute and continue process with the previous weight. Example: you fail at 155, wait till the next minute and do 3 thrusters @ 135. Finish the whole cycle this way.
II-
2013 Regionals Event Jackie
For time:
1000m Row
50 Thrusters 45|35
30 Pull-ups
rest ten minutes then Run 1600m @ 70% pace
Friday
I-
Snatch
15 Minutes to work up to a heavy Double (flawless form). Then perform five sets of that weight for a single.
Two-Position Clean
-2 sets @ 65%
-1 set @ 70%
-2 sets @ 75%
Back Squat
-2x10 @ 70%
II-
2013 Open Workout 13.2 (Modified)
6 Minute AMRAP of:
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Rest five minutes then repeat
Monday
Strength
2 Cleans + 1 Jerk
-1 set @ 80%
-1 set @ 85%
-2 sets @ 90%
Back Squat
-3x5 @ 83%
WOD
For time:
Run 400m
Three rounds of the couplet:
10 Thrusters 95/65
10 Pull-ups
then immediately...
Run 400m
Three rounds of the couplet:
10 Burpees
10 Wall Balls
Tuesday
Strength
Four rounds not for time of:
6 Push Press @ 80%
10 Med Ball Slams
WOD
For time:
3 Rope Climbs
300m Sprint (Speed bump and back 3 times, suicide style)
2 Rope Climbs
200m Sprint
1 Rope Climb
100m Sprint
40 KB Snatches 53/35 (20 per arm)
400m Sprint (Speed bump and back 4 times, suicide style)
Wednesday
Strength
Power Snatch+Full Snatch+Overhead Squat
-3 sets @ 75%
-3 sets @ 80%
Front Squat
-3x3 @ 88%
WOD
12 Minute AMRAP of:
10 Dynamic Push-ups
15 Overhead Lunges 45/25
20 Double-unders
*Top of Every Minute perform 3 Burpees
Coaching notes: Use one of the plates for dynamic push-ups as your overhead lunge plate. Dynamic Push-ups video demo: http://www.youtube.com/watch?v=OCQp173DUT8&feature=youtu.be
Thursday
Strength
Four rounds not for time of:
6 Bench Press @ 80%
Strict Pull-ups till failure (scaled: Jump Pull-ups with 3 second descent to dead-hang)
WOD
7 Minute AMRAP of:
7 HSPU
7 Toe-to-Bar
rest two minutes then...
7 Minute AMRAP of:
7 Shoulder-to-Overhead 135|95
7 Box Jumps 24|20
Friday
Strength
Three-Position Clean (Floor, Hang, High Hang)
-3 Sets @ 75%
Two-Position Clean (Floor, Hang)
-2 sets @ 85%
Deadlift
-3x5 @ 83%
WOD
15 Minute AMRAP of:
Run 400m
5 Hang Power Snatches 115/75
12 Pistols (6 per leg)
12 KB OHS (6 per arm) 53/35
Road to Regionals 2014
Monday
I-
Clean & Jerk
15 Minutes work up to a heavy single
then...
EMOM for 6 Minutes
3 Cleans+ 1 Jerk @ 80% of heavy single
rest 5-8 minutes then...
Back Squat
-5x4 @ 85%
II-
CrossFit Regionals WOD Event #5 (Modified)
Four rounds of:
11 Deadlift 315/205
11 Box Jump 30/24
Rest One Minute Between the rounds. Scale deadlift weight if needed.
rest ten minutes then...
Three rounds:
Row 500m (80% Intensity, should be moving fast but not with everything you got)
15 Burpees
Tuesday
I-
Snatch Complex
Below Knee+High Hang+2 OHS
-2 sets @ 70%
-2 sets @ 80%
-2 sets @ 83%
Overhead Complex
3 Strict Press+3 Push Press
-5 sets starting at 75%, add 5-10lbs per set
II-
9-6-3
Muscle-ups
Snatch 155/105
Deficit HSPU
rest five-ten minutes then...
EMOM 0:00-3:00 (4 total)
Sprint 50m
EMOM 4:00-6:00 (3 total)
Sprint 100m
EMOM 7:00 (1 total)
Sprint 200m
Wednesday
I-
Light work day
Back Squat- Dynamic Effort (Down with control, up fast, don't go heavy, if you're slow, it's too heavy)
9x3 @ 60%
II-
Choose what you consider a weakness movement:
5 Rounds of:
1 Minute ME Weakness
1 Minute Rest
Repetitions should be flawless to correct and strengthen weakness.
Choose what you consider another weakness movement:
5 Rounds of:
1 Minute ME Weakness #2
1 Minute Rest
Thursday
I-
Split Jerk
-3x3 @ 75%
-2x2 @ 80%
-2x1 @ 90%
Thrusters
With a running clock
0:00 5 Thrusters 95|65
1:00 5 Thrusters 115|85
2:00 5 Thrusters 135|105
3:00 3 Thrusters 155|125
4:00 3 Thrusters 175|145
5:00 1 Thruster at 195|165
6:00 1 Thruster at 215|185
If you fail at a lift, don´t increase weight. Just wait till the next minute and continue process with the previous weight. Example: you fail at 155, wait till the next minute and do 3 thrusters @ 135. Finish the whole cycle this way.
II-
2013 Regionals Event Jackie
For time:
1000m Row
50 Thrusters 45|35
30 Pull-ups
rest ten minutes then Run 1600m @ 70% pace
Friday
I-
Snatch
15 Minutes to work up to a heavy Double (flawless form). Then perform five sets of that weight for a single.
Two-Position Clean
-2 sets @ 65%
-1 set @ 70%
-2 sets @ 75%
Back Squat
-2x10 @ 70%
II-
2013 Open Workout 13.2 (Modified)
6 Minute AMRAP of:
5 Shoulder-to-Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Rest five minutes then repeat
Tuesday, November 26, 2013
Sunday, November 24, 2013
This week at 911 CrossFit 11/25-11/29
Thanksgiving Hours:
Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only
Monday
Strength
Back Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%
WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
rest two minutes then...
5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps
Tuesday
Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%
WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m
Wednesday
Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest
Thursday
.jpeg)
Strength
12 Minutes to work heavy TGU
WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.
Friday
Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)
WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95
Road to Regionals 2014
Monday
I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%
II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds
Rest five minutes then Row 1k
Tuesday
I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes
II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95
Wednesday
I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.
II-
Rest Day.
Thursday
I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean
II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.
rest 5-10 minutes then...
8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35
Friday
I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure
II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups
rest five minutes then...
Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)
Thursday 830am only
Friday 530am, 930am Boot Camp (no 630pm), 630am & 830am CrossFit only
Monday
Strength
Back Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%
WOD
5 Minute AMRAP of:
1 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
rest two minutes then...
5 Minute AMRAP of:
7 Thrusters 95/65
7 Box Jumps
Tuesday
Strength
Snatch Complex:
2 Snatch-Grip Deadlift+Hang Snatch+High Hang Snatch+OHS with 3 second hold at the bottom
-3 Sets @ 70%
-2 sets @ 80%
WOD
For time:
Run 400m
50 Russian KBS 70/53
40 Wall Balls
30 Russian KBS 70/53
20 Wall Balls
10 Russian KBS 70/53
10 Wall Balls
Run 400m
Wednesday
Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks
WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Box Jumps
1 Minute ME Double Unders
1 Minute ME Knee-to-elbow
1 Minute Rest
Thursday
.jpeg)
Strength
12 Minutes to work heavy TGU
WOD
For time:
200m Partner Barbell Farmers Walk Buy-in 135/95 (Must hold by the outside of barbell)
then...
Three rounds:
One partner must perform 20 Pull-ups. Other partner performs Burpees until partner competes pull-ups.
Three rounds:
One Partner runs 200m. Other partner performs handstand push ups until partner completes run. If you get burnt out on handstand push ups, hold handstand still partner returns.
then...
Complete 30 total Snatches 115/75, switching every three reps. Partner rests while other partner performs three snatches.
Friday
Strength
Four rounds not for time of:
8 Bench Press 70%
8 Pendlay Row (Heavy)
WOD
For time:
Run 800m
30 HRPU
15 Clusters 135/95
Run 400m
20 HRPU
10 Clusters 135/95
Run 200m
10 HRPU
5 Clusters 135/95
Road to Regionals 2014
Monday
I-
Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%
II-
Five rounds of:
2 Rope Climb
5 Deadlifts (Rx: 70% of 1rm)
10 Barbell Burpees (5 per side)
Rest 45 seconds
Rest five minutes then Row 1k
Tuesday
I-
Hang Snatch
-3x3 @ 65%
-3x2 @ 70%
-2x1 @ 75%
Push Press
-3x5 Heavy Intensity
Butterfly or Kipping Pull-up Practice 10 minutes
II-
For time:
50 Wall Balls
10 Snatches 95/65
40 Wall Balls
10 Snatches 115/75
30 Wall Balls
10 Snatches 135/95
Wednesday
I-
Skill work, dedicate to working on weakness movements at either 40-60% or bodyweight movements. Low intensity.
II-
Rest Day.
Thursday
I-
3-Position Snatch
-2 sets @ 70%
-2 sets @ 75%
-1 set @ 80%
-1 set @ 85%
Every Minute on the Minute for 7 Minutes (Including 0:00)
2-Position Clean (Floor, knee)+Jerk @ 75% of Best Clean
II-
5 rounds of:
5 Burpees
10 Box Jump Overs
Rest 30 seconds.
rest 5-10 minutes then...
8 Minute AMRAP of:
3 Muscle-ups
6 Deficit HSPU
9 KBS 53/35
Friday
I-
Front Squat
-3x5 @ 80%
Back Squat
-2x10 @ 65%
Strict Pull-ups
-4xfailure
II-
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups
rest five minutes then...
Row
6x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)
Sunday, November 17, 2013
This week at 911 CrossFit 11/18-11/23
Monday
Strength
Back Squat
-5x5 @ 80%
WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats
rest one minute then...
3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees
rest one minute then...
3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps
Tuesday
Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Wednesday
.JPG)
Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%
rest then..
Back Squat (Speed)
-5x2 @ 70%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls
Thursday
Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)
WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar
Friday
Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%
WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)
Strength
Back Squat
-5x5 @ 80%
WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats
rest one minute then...
3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees
rest one minute then...
3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps
Tuesday
Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups
Wednesday
.JPG)
Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%
rest then..
Back Squat (Speed)
-5x2 @ 70%
WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls
Thursday
Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)
WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar
Friday
Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%
WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)
Sunday, November 10, 2013
This week at 911 CrossFit 11/11-11/15
In observance of Veteran's Day, we will only have three classes:
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."
Tuesday
.JPG)
Strength
Push Press
-5x5 (Increase weight every set)
WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row
Wednesday
Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%
WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams
rest two minutes then...
5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75
Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42
Thursday
Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%
WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU
Friday
Strength
15 Minutes to attempt Jerk 1rm
WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders
Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.
530am Boot Camp.
630am CrossFit
830am CrossFit
and most importantly, thank a vet.
Monday
Strength
None
WOD
"Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."
Tuesday
.JPG)
Strength
Push Press
-5x5 (Increase weight every set)
WOD
Buy in:
15 Deadlifts @ 275/155
Then 5 rounds of the couplet:
10 HSPU
10 KBS 53/35
Cash out:
1,000m Row
Wednesday
Strength
Clean
-2x3 @ 65%, 75%
-2x2 @ 80%, 85%
Squat
-2x8 @ 75%
WOD
5 Minute AMRAP of:
1 Rope Climb
15 Wall Balls
15 Ball Slams
rest two minutes then...
5 Minute AMRAP of:
3 Muscle-ups (Scaled: 6 Big Fat Pull-ups)
6 Clusters (Clean+Thrusters) 115/75
Coaching Notes: Big Fat Pull-ups are a pull-up where you try to kip so hard that you end up at the waist. Think of a chest-to-bar on steroids. This will teach you how hard you need to explode upwards in order to perform a Muscle-Up. Demonstrated here: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=42
Thursday
Strength
EMOM for 8 Minutes
-3 Hang Power Snatch @ 70%
WOD
Three rounds for time of:
400m Run
10 Burpee Box Jumps
20 Russian KBS 70/53
30 HRPU
Friday
Strength
15 Minutes to attempt Jerk 1rm
WOD
14 Minute AMRAP of:
1 Barbell Complex:
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Push Presses+3 Back Squats 155/105
10 Double Unders
10 KB Snatches (5 per arm) 53/35
10 Double Unders
Coaching Notes: The complex must be performed without dropping the barbell until completion. If using 65# plates, use a 15lb form bar with a 25lb plate on each side. Dropping a 45lb bar with 10lbs on each side (because you end with back squats) will destroy a lot of plates.
Sunday, November 3, 2013
This week at 911 CrossFit 11/4-11/8
Monday
Strength
Every Even Minute for 8 Minutes
Clean Complex
Clean+Hang Clean+Front Squat+Jerk @ 75% of 1rm
rest then
Back Squat
-3x5 @ 83% of 1rm
WOD
The Pantheon Games WOD "Prometheus" Modified
With a 14 Minute timer:
Row or Run 800m
Then 3 rounds of:
10 Hand release clapping push-ups
10 Sit-ups
Then with the remaining time:
AMRAP of:
4 Muscle-ups (Scale to 4 Pull-ups)
4 Toe-to-bar
4 Burpee Box Jump Overs
Tuesday
Strength
Four rounds not for time of:
10 Floor Press @ 70% of Bench Press 1rm
10 Barbell Row Heavy intensity but flawless
WOD
10 Minute AMRAP of:
30 Burpee Buy-in
10 KBS 70/53
2 Rope Climbs
Wednesday
Strength
Five sets of the Snatch Complex:
Snatch+Hang Snatch+2 Overhead Squats
WOD
Five rounds for time of:
10 Wall Climbs
10 Toes-to-bar
20 Box Jumps
Thursday
Strength
15 Minutes to work on heavy TGU & Max Handstand Hold Attempts (Off wall and on wall)
WOD
Three rounds for time of:
100 Double-unders
21 Lateral Burpees (Over barbell)
7 Power Snatches 135/95
Friday
Strength
Clean & Jerk
15 Minutes to work up to a heavy single
WOD
Three rounds for time of:
15 Overhead Squats 95/65
15 L Pull-ups
15 Split-Jerks 95/65
15 Knees-to-Elbows
15 Hang Clean 95/65
Coaching Notes: Heavy single means a heavy one rep attempt. If you feel good, go for a max, if not work up to what's heavy to you that day. Don't attempt a weight more than three times.
Strength
Every Even Minute for 8 Minutes
Clean Complex
Clean+Hang Clean+Front Squat+Jerk @ 75% of 1rm
rest then
Back Squat
-3x5 @ 83% of 1rm
WOD
The Pantheon Games WOD "Prometheus" Modified
With a 14 Minute timer:
Row or Run 800m
Then 3 rounds of:
10 Hand release clapping push-ups
10 Sit-ups
Then with the remaining time:
AMRAP of:
4 Muscle-ups (Scale to 4 Pull-ups)
4 Toe-to-bar
4 Burpee Box Jump Overs
Tuesday
Strength
Four rounds not for time of:
10 Floor Press @ 70% of Bench Press 1rm
10 Barbell Row Heavy intensity but flawless
WOD
10 Minute AMRAP of:
30 Burpee Buy-in
10 KBS 70/53
2 Rope Climbs
Wednesday
Strength
Five sets of the Snatch Complex:
Snatch+Hang Snatch+2 Overhead Squats
WOD
Five rounds for time of:
10 Wall Climbs
10 Toes-to-bar
20 Box Jumps
Thursday
Strength
15 Minutes to work on heavy TGU & Max Handstand Hold Attempts (Off wall and on wall)
WOD
Three rounds for time of:
100 Double-unders
21 Lateral Burpees (Over barbell)
7 Power Snatches 135/95
Friday
Strength
Clean & Jerk
15 Minutes to work up to a heavy single
WOD
Three rounds for time of:
15 Overhead Squats 95/65
15 L Pull-ups
15 Split-Jerks 95/65
15 Knees-to-Elbows
15 Hang Clean 95/65
Coaching Notes: Heavy single means a heavy one rep attempt. If you feel good, go for a max, if not work up to what's heavy to you that day. Don't attempt a weight more than three times.
Sunday, October 27, 2013
This week at 911 CrossFit 10/28-11/1
Monday
Strength
15 Minutes to attempt a new Back Squat 1rm
WOD
Four rounds for time of:
7 Power Snatches 135/95
14 Box Jumps
21 Wall Balls
Tuesday
Strength
Three rounds not for time of:
5 Bench Press @ 80%
ME Strict Pull-ups
WOD
For time:
30-20-10
Double-unders
KBS 53/35
OHS 75/45
Wednesday
Strength
EMOM for 7 Minutes
-2 Position Snatch (Floor+Hang) @ 75%
WOD
12 Minute AMRAP of:
Buy-in: Row or Run 400m
then...
8 Front Squats 80% of Bodyweight
8 HSPU
*Top of every minute perform 3 Burpees (Except during the buy-in)
Cash-out (at 12:00): Row or Run 400m (Opposite of what you did during the buy-in)
Thursday
Strength
Clean & Jerk
-5x2 @ 60%, 65%, 70%, 75%, 80%
WOD
"Danny" Hero WOD
20 Minute AMRAP of:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Friday
Strength
Overhead Squat
-3x5 @ 85% of Snatch 1rm
Back Squat
-3x5 @ 80% of 1rm
WOD
Complete the Chipper for time:
2 Rope Climbs
200m Farmers Walk (Combined weight=bodyweight/woman=75% of bodyweight) (Speed bump and back twice)
20 KB Snatch 70/53 (10 per arm)
20 Wall Balls
20 Deadlifts 60% of 1rm
20 Med Ball Slams
20 Russian KBS 70/53
20m Tire Flip
Time Cap: 25 Minutes
Strength
15 Minutes to attempt a new Back Squat 1rm
WOD
Four rounds for time of:
7 Power Snatches 135/95
14 Box Jumps
21 Wall Balls
Tuesday
Strength
Three rounds not for time of:
5 Bench Press @ 80%
ME Strict Pull-ups
WOD
For time:
30-20-10
Double-unders
KBS 53/35
OHS 75/45
Wednesday
Strength
EMOM for 7 Minutes
-2 Position Snatch (Floor+Hang) @ 75%
WOD
12 Minute AMRAP of:
Buy-in: Row or Run 400m
then...
8 Front Squats 80% of Bodyweight
8 HSPU
*Top of every minute perform 3 Burpees (Except during the buy-in)
Cash-out (at 12:00): Row or Run 400m (Opposite of what you did during the buy-in)
Thursday
Strength
Clean & Jerk
-5x2 @ 60%, 65%, 70%, 75%, 80%
WOD
"Danny" Hero WOD
20 Minute AMRAP of:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Friday
Strength
Overhead Squat
-3x5 @ 85% of Snatch 1rm
Back Squat
-3x5 @ 80% of 1rm
WOD
Complete the Chipper for time:
2 Rope Climbs
200m Farmers Walk (Combined weight=bodyweight/woman=75% of bodyweight) (Speed bump and back twice)
20 KB Snatch 70/53 (10 per arm)
20 Wall Balls
20 Deadlifts 60% of 1rm
20 Med Ball Slams
20 Russian KBS 70/53
20m Tire Flip
Time Cap: 25 Minutes
Subscribe to:
Posts (Atom)