This week at 911 CrossFit 6/11-6/15

Monday 

SWOD
Hang Power Clean
3x3 (75%)
2x1 (85%)
2x1 (90%)

WOD
Beast Mode Battle WOD #1



Tuesday

SWOD
Bench Press-Speed
6x3 (50%-65% of 1RM) 1-2 minute rest between sets
Floor Press 3x10

WOD
Beast Mode Battle WOD #2:

12 minute time cap:
50 Hang Cleans buy in 95/65
3 Burpee penalty every time bar is dropped
Then...
4 Rounds for time of:
10 OHS 95/65
70m Sandbag Run

Coaching notes:  For more instruction, click link below
http://www.youtube.com/watch?v=D_HQ3Jq0-FM&feature=player_embedded


Wednesday

SWOD
Back Squat
3x5 (65%, 75%, 85% of 1RM.  Last set is max repetition attempt)

WOD
"Beast Mode Battle WOD #3'
12 minute AMRAP of:
10m Farmer's Walk
5 Dumbbell Thrusters
10m Weighted Lunge
10 Ground to Overhead (5 each arm)

Coaching notes:  For more instruction, click link below:
http://beastmodebattle.com/?page_id=250



Thursday

SWOD
Hang Snatch
2x3 (75%)
2x3 (80%)
1x1 (85%)
1x1 (95%)

WOD
"Beast Mode Battle WOD #4"  911 CrossFit Edit
3 Minutes:
Max Burpee Box Jumps/Box Jump Overs
Rest 2 Minutes
3 Minutes:
Max Double Unders
Rest 2 Minutes
3 Minutes:
Wall Balls
Rest 2 Minutes

Skill WOD
Med Ball Throw


Friday

SWOD
Deadlift
3x5 (65%, 75%, 85%, last set is maximum repetition attempt)

WOD
"Bradley"
10 rounds for time of:
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
Rest 30 seconds

Coaching notes:  Remember, this is a new strength wod cycle.  Add 10 pounds to your max for squat and deadlift, and 5 pounds to your bench and overhead press.