911 CrossFit

THIS WEEK AT 911 CROSSFIT
MARCH 7TH -  March 11th   2016

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

2 ROUNDS

Minute 1 – 10 Chest-to-bar Pull-ups
Minute 2 – 20 Box STEP UPS  24/20″
Minute 3 – 45LBS  pound Push Press, 10 reps

B. SWOD

Overhead Squat
5x2xM.E.

C. WOD

"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds

TUESDAY

A. WARM UP
Three rounds, not for time, of:
10 Handstand Push-ups
10 Toes to bar

B. SWOD

Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Hang Power Clean

C. WOD

Three rounds, each for time, of:

RUN 400m
135/95 pound Overhead Squat, 15 reps
20 Chest-to-bar Pull-ups
25 Double unders
Rest 2 minutes

WEDNESDAY

WARM UP

4 ROUNDS NOT FOR TIME

ACCUMULATE 2 MIN OF BRIDGE UPS (30 SEC IN EACH ROUND)

ACCUMULATE 2 MIN OF MIDDLE SPLIT (30 SEC IN EACH ROUND)

3 SKIN THE CAT

20 BF SITUPS

B.

SWOD

Every 2 minutes, for 8 minutes (4 sets):
Split Press x 3 reps

Increase the weight each set, but don’t go heavier than you can comfortably and maintain perfect mechanics.

Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

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.

C. WOD

Seven rounds for time of:
18 35/25 pound Dumbbell hang squat clean
18 Pull-ups
10 reps, 135/95# Power clean
10 Handstand push-ups

THRUSDAY

Rest Day

Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 60% effort at your own time : 

SPIN, ROW OR RUN

– 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

4 ROUNDS

·                 10 Meter Handstand Walk Laterals 

·                 Accumulate 2 Minutes Of L Seats – 30 SECS IN EACH ROUND

·                 Accumulate  2 Minutes Of Supermans – 30 SECS IN EACH ROUND

·                 Accumulate  2 Minutes Of L Hangs – 30 SECS IN EACH ROUND

NO SWOD

GWOD – 12 MIN CAP   AMRAP

3 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups (or 6 each  ring roll and dips)
20 Arch Rocks
10  Alternating Pistols
10 Tuck Crunch

C, WOD  - 12 MINCAP 

800m Run, then…

5 rounds  for time

30 Kettle SDHP 53/35
15 Box jumps

30 V-UPS

FRIDAY

WARM UP AND COOL DOWN

CROSSFIT GAMES OPEN WOD 16.3