911 CrossFit

THIS WEEK AT 911 CROSSFIT

COOPER CITY,  BROWARD COUNTY

MARCH 21st - MARCH 25th  2016

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

MONDAY

WARM UP – COACH’S CALL

THEN – A BIT OF ENDURANCE WORK

400m Jog Warm Up
Dynamic Stretches

3 Rounds:
100m Shuttle Run
20m Run Over Mini Hurdles
20m Bear Crawl
20m Traveling Burpees

B. SWOD

Clean & Jerk
-2x2 @ 70%
-2x2 @ 75%
-1x2 @ 80%
-1x2 @ 85%
Back Squat
-4x3 @ 88%

C. WOD
Complete as many rounds as possible in 10 minutes of:
155/105 pound Hang Clean, 2 reps
4 Handstand Push-ups

2 Rope Climb

TUESDAY

B.  Endurance WOD

6 Rounds 30″on/15″off:
Bike

then same on rower (6 rounds)

C. SWOD

Strength
EMOM for 10 Minutes (Including 0:00)
Even Minute: 3 Hang Power Cleans 75%
Odd Minute: 1 Power Clean+3 Jerks

C. WOD

8 min.  AMRAP

 8ea. DB Thruster +  15m bear crawl

 15 KB Swings + 15m Sprint

THEN… TABATA Core work (coaches call)

WEDNESDAY

WARM UP, COACH’S CALL

B.  SWOD
Every two minutes, for 14 minutes (7 sets):
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

2 Snatch Pull + Power Snatch + Snatch @ 65-75%

C. WOD

CHIPPER – 25 MIN CAP

Buy-In/Cash-Out: 900m Run
40 Wall Balls
40 Mountain Climbers
10 Burpees
10 MB V-Ups (10/ 25  LBS, OR USE A PLATE)
30 Wall Balls
30 Mountain Climbers
20 Burpees
20 MB V-Ups
20 Wall Balls
20 Mountain Climbers
30 Burpees
30 MB V-Ups
10 Wall Balls
10 …

THURSDAY

–        Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

A.     WARM UP – COACH’S CALL

B.      SWOD

C.      STAY LIGHT TODAY, REST FOR OPEN TMW

Front Squat
-3x5 @ 70%

Back Squat
-2x10 @ 65%

Strict Pull-ups
4xfailure

C. WOD
5 Minute AMRAP of:
15 Thrusters 100/65
15 Chest-to-Bar Pull-ups

rest five minutes then...

Row
4x250m Work Rest Ratio 2:1 (If it takes you 1 minute, you rest 30 seconds, etc.)

FRIDAY

CROSSFIT OPEN WOD 16.5