911 CrossFit

THIS WEEK AT 911 CROSSFIT

Wods by Jim Sayih
OCT 12 - OCT 16

MONDAY OCT 12

A.
Every minute, on the minute, for 5 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

B.
Every two minutes, for 12 minutes (6 sets):
Front Squat
1x1x95%
5x1x90%

C.
Every minute on the minute for 24 minutes:
Minute 1: 10 Burpee Box Jump-overs, 24/20″
Minute 2: 10 Toes-to-bar
Minute 3: 30 Double unders

TUESDAY OCT 13

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold, 45 seconds
Minute 2 – L-sit, 45 seconds
Minute 3 – 5 Muscle-ups

B.
Every minute, on the minute, for 5 minutes:
Power Snatch
5x2x60%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Snatch
5x2x65%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Snatch
5x1x70%

C.
Four rounds, each for time, of:
275/185 pound Deadlift, 10 reps
20 Box Jump Overs, 24/20″
25 Chest-to-bar Pull-ups
Rest 1 minute

WED - OCT14

A.
Three rounds, not for time, of:
12 Handstand Push-ups
Dumbbell Row, 10 reps (each arm)
Weighted Plank Hold, 60 seconds
B.

Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x60%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x65%
Rest 2 minutes
Every minute, on the minute, for 5 minutes:
Power Clean and Jerk
5x1x70%

C.
For time:
Row 500m
30 Burpees
50 Double unders
20 Burpees
40 Double unders
10 Burpees
30 Double unders

THR - OCT 15
(LIGHT WORK, A REST DAY)

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.
OR Aerobic Restoration, Perform at least 20 min  - Spin or rower

B.
Mobility and Maintenance
– COACH WILL Choose 1-2 Thoracic Mobility Drills from video and spend 4 minutes with them.

https://www.youtube.com/watch?t=3&v=ULj-K0DsjPE

–COACH WILL  Choose 2-3 Lower Body Mobility Drills from the video and spend 8 minutes with them.

https://www.youtube.com/watch?v=0ZKojB7DVvc

– 5 way shoulder - Upper Extremity Mobility Drills from Mobility WOD and spend 4 minutes with them.

https://www.youtube.com/watch?v=-ZU3X59t7is

C.
Four rounds, each for time, of:
Run 400m
21 Kettlebell Swings, 32/24kg
12 Chest-to-Bar Pull-ups
Rest 2 minutes

FRIDAY - OCT 16

Every minute, on the minute, for 5 minutes:
Back Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

Every two minutes, for 10 minutes (5 sets):
Back Squat
1x1x95%
1x1x97%
3x2x90%

THEN
Eight rounds, each for time, of:
Row 500m
Rest 60 seconds