This week at 911 CrossFit 1/20-1/24

Monday

Strength
Back Squat
-4x5 @ 80%
-1x as many reps as possible, 85%

WOD
14 Minute AMRAP of:
200m Run (Door, just our building, to back door)
6 Toe-to-bar
12 Russian KBS 70/53
18 Wall Balls



Tuesday

Strength
Three reps of Below Knee Clean
-5 sets @ 75%

WOD
For time:
Two rounds of:
10 KB Snatch (left arm) 53/35
100m Sprint
10 KB Snatch (right arm) 53/35
100m Sprint
then immediately...
Row 750m
20 Burpees



Wednesday

Strength
Power Jerk
-15 Minutes to work up to a 2rm

WOD
12 Minute Ladder of:
3 Double-unders
3 OHS 115/75
3 Clean & Push Press 115/75
6 Double-unders
6 OHS
6 Clean & Push Press
9 Double-unders
9 OHS
9 Clean & Push Press
12 Double-unders...etc. Keep increasing by 3 reps per round until time finishes



Thursday

Strength
2-Position Snatch (Floor, high hang)
-2 sets @ 75%
-3 sets @ 78%

WOD
For time: (Rep/Round scheme above the specific exercise)
15-12-9-6-3
Chest-to-bar Pull-ups
10-8-6-4-2
Deficit HSPU (45/25lb plate)
3-3-3-3-3
Forward Roll+Burpee
Time Cap: 15 Minutes

Coaches notes: If you're uncomfortable with the roll, just perform burpees



Friday

Strength
Power Clean+Clean & Jerk
-4 sets @ 80%
Back Squat
-5x3 @ 60% (Come up as quickly as possible, shorter rests, 60 seconds tops)

WOD
15 Minute AMRAP of:
400m Run
7 Box Jumps
7 Deadlifts 275/135
7 KB Thrusters 53/35 (per hand)




Road to Regionals 2014

Monday

I- Monday's WOD


Tuesday

I-
Warm up, flexibility, mobility. Sign up for the Open.

II-
15 Minutes to work up to a heavy full Clean

Hang Power Clean
5 Rounds:
-30 seconds Max Reps, unbroken (focus on grouping cleans back to back for competition reasons)
-60 seconds rest
Weights to use: 185, 155, 155, 135

EMOM for 4 Minutes (Including 0:00 and 4:00)
5 Push Press @ 185

III-
EMOM for 10 Minutes
Even Minute: 10 HSPU
Odd Minute: 10 Chest-to-bar Pull-ups

For time:
Row 1k
50 Wall Balls


Wednesday

I-
Warm up, flexibility, mobility, foam roll

II-
Snatch
-4x2 @ 80%, 80%, 85%, 85%

Snatch+5 OHS
-4 sets @ 70%

EMOM for 5 Minutes
-4 Front Squats @ 75%

III-
Pick two least favorite movements you suck at from here:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png
then...
5 rounds of:
1 Minute ME Movement #1
30 second rest
1 Minute ME Movement #2
30 second rest
For barbell movements, use 65% of your 1rm

then...

Run 800m


Thursday

I-
Rest day



Friday

Competition Simulation Day, three WODS

I- Warm up, mobility, flexibility, foam roll

II- Light olympic lifts to warm up, practice form

III-
"Amanda"
9-7-5
Muscle-ups
Snatch (as low as possible) 135/95

rest 10-15 minutes then...


"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups

Rest 10-15 minutes then...

For time:
300m Row Buy-in
Three rounds of:
10 Box Jump Overs
10 Thrusters 115/95
10 Burpees