911 CrossFit

THIS WEEK AT 911 CROSSFIT
FEB 15TH  - FEB 20H  2016


REGISTER FOR THE OPEN
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Perform mobility and aerobic (25 to 40 min) restoration at least 2 times a week, at your time

MONDAY

A.

Warm up

3 ROUNDS

12 Tuck Crunches
12 V-Ups
20 Arch Holds

 

B.
Sots Press
1x5x20%
1x4x25%
1x3x35%
1x2x45%

https://www.youtube.com/watch?v=7EUZ7lzerEc

THEN…
Every minute for 10 minutes (10 sets):

Snatch 1X3  @ 75%

C. 

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Muscle-ups (OR DIPS AND RING ROW)

90 DU’s

30 Wall Balls (20 to 10′ target,14 to 9′ target)

TUESDAY

A. WARM UP – 3 ROUDS

A) DB Forward Raises; 15

B) DB LAteral Raises  15

C) Back Extension (use pads)  SITUPS; 10

B.

Every 2 minutes, for 20 minutes (10 sets) of:
Back Squat
1x5x80%
1x3x85%
1x1x90%
1x5x85%
1x3x90%
1x1x95%
4x1x90%

WOD

3 Rounds For Time

30 *Calorie Row

30 Step-Down Box Jumps (24/20)

15 DB Snatch each Arm

WEDNESDAY

A.

WARM UP – 4 ROUNDS

400m Run buy in.

8 DB SPLIT SQUAT     (EACH LEG)

8 SIDE LUNGES  (EACH LEG)

https://www.youtube.com/watch?v=lvvttdzUKcc

B. EVERY 2 MIN – 5 ROUNDS

CLEANS

1x5x50%
1x5x60%
1x5x75%
1x3x80%
1x3x85%

WOD

Ten rounds for time of:
10 Toes-to-Bar
10 Burpees
10 Wall Ball Shots, 20/14 pounds

THURSDAY

WARM UP -4 ROUNDS

12 Good Mornings

12 GHD Hip Extension

12  Dragon Flag Negatives 

12 Paused Straight Arm Banded Lat Pull-Dow

A.
Every 2 minutes, for 12 minutes (6 sets):
JERK (SPLIT OR STANDARD)
1x5x50%
1x5x60%
1x5x75%
1x3x80%
1x3x85%
1x10x85%

AMRAP 20:00

10 D-Ball Ground To Over the Shoulder or 20 Ball Slams

100m  SPRINT

50m Uneven Carry*

*1 KB OH, 1 KB at Side, switch at 25m

FRIDAY

Every minute, on the minute, for 12 minutes:
Minute 1 – 40 Double Unders
Minute 2 – 20 AIR SQUATS
Minute 3 – 15′ Rope Climb, 1 ascent

SKILL

Snatch Grip Push Press (behind the neck) + Overhead Squat
4x4xM.E.

WOD