This week at 911 CrossFit 9/30-10/4

Monday

Strength
3-Position Clean (Floor, knee, high hang)
-3 Sets @ 70%
Back Squat
-3x6 @ 80%

WOD
Five rounds for time of:
7 Back Squats (Bodyweight/75% Bodyweight)
7 Burpee Box Jumps 24"/20"



Tuesday

Strength
Press Complex, 5 sets:
-1 Strict Press+3 Push Press+1 Jerk @ 88% of Strict Press Max

WOD
Tabata Wall Balls

Rest two minutes then...

For time:
100 Pull-ups
Male: Every time you break, 100m Sprint
Female: Every time you break twice, sprint 100m



Wednesday

Strength
3-Position Snatch
-3 Sets @ 70%
Dynamic Back Squat
-9x2 @ 70% (One Minute rests)

WOD
3 Rounds of:
1 Minute ME Hang Snatch 95/65
1 Minute ME Double Unders
1 Minute ME Russian KBS 70/53
1 Minute Rest



Thursday

Strength
Push Press
-5x5 @ 75% of  Jerk max

WOD
20-15-10-5
KB Thrusters 53/35 (per hand)
Knees-to-Elbow



Friday

Strength
15 Minutes to reach either a heavy Snatch or Clean & Jerk single (Pick which one needs practice)

WOD
3 Rounds for time of:
400m Run
8 Bar Muscle-ups
16 OHS 135/95














Competition WODs


Monday

A-
Snatch
-4x2 @ 75%
Clean & Jerk
-4x2 @ 75%
Back Squat
-3x10 @ 65%

B-
5 Min EMOM
3 Thrusters 135/95

"Heavy Diane"
21-15-9
Deadlift 255/155
Deficit HSPU (Hands on 45lb Plate)


Tuesday

A-
Five sets of:
5 Push Presses @ 80%
Strict Pull-ups till failure

B-
Five rounds of:
1 Minute: 10 Burpee Buy-in then Max Effort Hang Power Snatch 95/65
90 Second rest

10 Minute EMOM
Row fast as possible for 15 seconds
Continue low pace remainder of 45 seconds.


Wednesday

A-
Final Competition Simulation

Workout 1:
Standards Prediction
8 Minute AMRAP (One partner on, one partner off. If no partner is available, Work Rest Ratio for each round is 1:1)
10 Pistols (5 Per leg)
5 Hang Clean 155/105
5 KBS 70/53

Workout 2:
Standards Prediction
8 Minute AMRAP (One partner on, one partner off. If no partner is available, Work Rest Ratio for each round is 1:1)
7 Bench Press 155/105
5 Deadlifts 285/195
3 Muscle-Ups

Workout 3:
Maverick Marine Obstacle Course Prediction
Two rounds of:
Monkey Bars, there and back (Use gloves to prevent torn hand if possible)
One Wall Jump Over
One Rope Climb
One Wall Jump Over


Thursday

Rest.

Friday

Competition Preparation

A-
Olympic Lifting Maintenance
Snatch
-4x3 @ 65%
Clean & Jerk
-4x3 @ 65%
Back Squat
-3x5 @ 80%

B-
Competition Prediction, preformed at submaximal pace (Roughly 70-80% of intensity speed)
10 Minute AMRAP
5 HSPU
10 Box Jumps 30/24
5 Shoulder-to-Overhead 155/105
10 Overhead Squats 115/75

Practice:
10m Handstand Walk (2 Best male and female at this might have to do so, so be honest in handstand skill and use this to gauge who will do it if necessary)


Saturday

Skill Preparation.
Any standard you might feel intimidated by, practice by doing 5 rounds of 1 minute Max efforts followed by 1-3 minutes of rest depending on how you feel. Don't practice bad form, if form breaks down, stop and rest.
http://xtremetopbox.com/?page_id=81

Row 1000m

Sunday

Rest.