This week at 911 CrossFit 6/18-6/22

Monday

SWOD
Bench Press
3x5 (65%, 75%, 85% of 1RM, last set is maximum repetition attempt)
Remember, this is a new strength cycle, add 5 pounds to your previous working 1RM.

WOD
For Time:
400m Run Backwards
then...
2 minutes of total Double Unders
then...
10,9,8,7,6,5,4,3,2,1 (Each arm) of:
Single Arm Alternating Dumbbell Ground to Overhead
Single Arm Alternating KBS
RX 53/35 KB RX 50/20 Dumbbell
Time cap: 25 minutes


Tuesday

SWOD
Hang Power Clean
3-3-3-3-3
Work to a new 3RM

WOD
For Total Time
Buy in
5 Bar Muscle ups
5 Wall Slide Burpees
3 Ring Muscle ups
3 Wall Slide Burpees
1Bar Muscle up
1 Wall Slide Burpee
Then...
10 Squat Clean
10 GHD or 30 Unanchored Sit ups
8 Squat Clean
20 GHD or 60 Unanchored Sit ups
6 Squat Clean
30 GHD or 90 Unanchored Sit ups
4 Squat Cleans
40 GHD or 120 Unanchored Sit ups
2 Squat Cleans
50 GHD or 150 Unanchored Sit ups
RTG Bodyweight, RX135/105
30 min Cap


Wednesday

SWOD
Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is maximum repetition attempt)

WOD
3 minute Task ROW/Run/BIKE
2 minute Rest
then...
7 minute AMRAP:
20m Shuttle Sprint
5 Pull ups
2 Min Rest
then...
3 Min AMRAP:
Deadlift (Rx: Body weight +100lbs)
2 Min Rest
then...
7 minute AMRAP:
20m Weighted Over Head Lunge( RX 45/25)
10 Box Jumps 30/24


Thursday

SWOD
Standing Overhead Press

3x5 (65%, 75%, 85% of 1RM, last set is maximum repetition attempt)
Remember, this is a new strength cycle, add 5 pounds to your previous working 1RM.


WOD
5 Rounds For Time
7 Front Squat (Rx: 205/155)
14 Wall Ball Shots (Rx:12 Ft)
280m Row


Friday

SWOD
Hang Power Snatch
3-3-3-3-3
Work to a new 3RM

WOD
Tabata Mountain Climbers
then...
4 Rounds For Time
25 Ring Dips
25 Toe To Bar