911 CrossFit

THIS NEW WEEK IN THE NEW 

YEAR 2016 AT 911 CROSSFIT

WELCOME BACK - COACH CAMERON

MONDAY

Watm Up - Coach's call

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Shoulder Press
1x1x70%
1x1x75%
1x1x80%
1x1x85%
1x1x90%
1x1x95%
1x1xM.E.

B.
Shoulder Press
2xM.E.x75%

REST 3 MINUTES

WOD – 6 rounds – 18 min cap

 4 muscle ups (or pull up and dips x 3)

8 Reverse Lunges (front racked), 135/95 pounds

12 Burpees

TUESDAY

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Power Clean + High Hang Clean + Hang Clean
1x1x55%
1x1x60%
1x1x65%
2x1x70%
2x1x75%

B.
Front Squat @ 4X1
3x3xM.E.

Rest 2 minutes

Please note the tempo prescription. This is a 4-second descent, followed by a 1-second pause at the bottom, explode up quickly to get the barbell back to the starting position, 1-second pause for a full breath at the top, and repeat for 5 reps.

C. WOD -  CHIPPER

Three rounds for time of:
20/14 pound Wall Ball Shots, 30 reps
20 Chest-to-bar Pull-ups

10 box jumps

30 air squats

20 double unders

10 Burpees

ROW 400m

WEDNESDAY

Warm Up - row 500m

A.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
1x8x50%
1x6x60%
1x4x70%
1x2x75%

REST 2 MIN, THEN…

B.
4 SETS OF  (not for time)
1x3x60%

These are dynamic dead-lifts. Do not be tempted to add weight to the bar as the focus should be on maximal speed. Once the barbell breaks the floor, accelerate as quickly as possible upward to build explosive strength. De-load the barbell on the floor after every rep. These are not touch and go reps.

C.
Four rounds, each for time, of:
Row 500m
10 Handstand Push-ups

20  knee to elbow
Rest 2 minutes between sets.

THURSDAY

Warm Up – coach’s call

A.

Tabata – sit ups

B.Every two minutes, for 10 minutes (5 sets):
Back Squat
1x5x55%
1x5x65%
1x3x75%
1x2x85%

REST 2 MIN THEN - Back Squat  1x10x75%

WOD.

Three rounds for time of:
275/185 pound Deadlift, 10 reps
20 Pull-ups
20 BF situps

Cool Down – Row easy for 10 min.

FRIDAY

WARM UP

800m LAP

25 inch worms

30 Mountain climbers (pair)

35 Shoulder Taps (feet on a box or hand stand)

A.

Every 2 minutes, for 10 minutes (5 sets) of:
1 Drop Snatch + 1 Heaving Snatch Balance + 1 Snatch Balance

Then 10 sets of  Snatch at 65%

Increase the weight based on how you feel. The amount of weight on the bar is less important than perfect mechanics. If the rep isn’t technically perfect, do not increase the weight.

WOD – AMRAP

Complete as many rounds as possible in 10 minutes of:
135/95 pound Overhead Squat, 5 reps
10 Toes to bar

40 Double unders