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