This week at 911 CrossFit 2/10-2/14

Monday

Andrey Malanichev squatted 1,014lbs with zero equipment to set a raw squat world record this weekend.

Strength
15 Minutes to find a 1RM Back Squat

WOD
15-12-9
Thrusters
L Pull-ups
Burpee Broad Jumps



Tuesday

Strength
Snatch High Pull+Snatch (This equals one rep)
-3x2 @ 70%
-2x2 @ 75%

WOD
Three rounds of:
1 Minute ME Hang Power Cleans 135/95
1 Minute ME Row
1 Minute ME Deadlift 135/95
1 Minute ME KB Step-ups 53/35 (each hand)
1 Minute Rest



Wednesday

Strength
Bench Press
-4x5 @ 80%
Pendlay Row
-4x10 @ as heavy as possible with good form

WOD
For time:
Run 200m (Single Building)
21 HSPU
21 KBS 53/35
Run 200m
15 HSPU
15 KBS 53/35
Run 200m
9 HSPU
9 KBS 53/35



Thursday

Strength
Clean
-2x2 @ 75%
-3x1 @ 80%, 85%, 88%

WOD
12 Minute AMRAP of:
3 HRPU
3 KB Cleans (Total) 53/35
3 Chest-to-bar Pull-ups
6 HRPU
6 KB Cleans (Total)
6 C2B Pull-ups
9 HRPU
9 KB Cleans (Total)
9 C2B Pull-ups
12 HRPU....
Keep increasing by 3 reps per round.



Friday

Strength
Overhead Squat
-5x3 @ 85% of Snatch 1rm

WOD
For time:
Run 400m
1 Rope Climb
6 Pistols (per leg)
12 Double-Unders
2 Rope Climbs
12 Pistols (per leg)
24 Double-Unders
3 Rope Climbs
18 Pistols (per leg)
48 Double-Unders




Road to Regionals 2014

Monday

I-
Monday's WOD


Tuesday

I-
Warm-up, mobility, flexibility

II-
EMOM for 5 Minutes
3-Position Snatch @ 70%

Four rounds of:
30 Seconds max Hang Power Cleans at 135/95
30 Seconds rest
30 Seconds max Shoulder-to-Overhead at 135/95
30 Seconds rest

III-
Open WOD 13.5 Modified
5 Minute AMRAP of:
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

then...

Row 1k


Wednesday

I-
Warm-up, mobility, flexibility

II-
Front Squat
EMOM for 9 Minutes
3 reps @ 85% of Clean 1rm

Clean Touch 'n Go reps
-2x5 @ 115
-2x5 @ 135
-2x5 @ 155

III-
Pick a movement you suck at from this list:
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfhu_rs6LEAYENBezTrvskuku69EgfcbRHc1fdgIRh3_BOf9nUbStyxzdSS6HjlC_aF31mZX5tISBXgs-5bypVWMdPcJ3r1O64gdrNakERecSnigSNci8omBl3_rhkSBa5LQj_-FsImtg/s1600/Open+Movement+Utilization+Estimates+2014.png

5 Minute AMRAP of:
5 Jump-over-Box jumps
5 Toe-to-Bar
5 Weakness movement at decent weight.

rest then...

Open WOD
7 Minute AMRAP
Burpees


Thursday

I-
Rest


Friday

I-
Snatch Complex:
Power Snatch+Full Snatch+4 OHS
-5 sets @ 80%

Back Squat
-5x3 @ 85%

II-
Three rounds of:
5 Muscle-ups
7 Clusters 155/105
Row 300m

Rest then...

Three rounds of:
30 Target Wall Balls
30 Double-unders