This week at 911 CrossFit 6/4-6/8

Monday

SWOD

Deadlift

1x5 (75%)

1x3 (85%)

1x1 (95%, maximum repetition attempt)

WOD

500 meter row sprint

then...

-(21) Heavy Thrusters

then...

-500 meter row sprint

(all out on the rows)

FWOD

Tabata KBS

Coaching notes: Thrusters need to be max effort.  Choose a very challenging weight.

Tuesday

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

WOD

15 Min AMRAP of:

-250 meter sprint

-(10) Squat Snatches (RTG: 115/95 RX: 95/75)

-5 Muscle Ups (Scaled: 15 pull ups, 15 ring dips)

Wednesday

SWOD
Push Press
6x3 (Increase 10% each set.  Start at 50% of 3RM, end at 100% of 3RM)

WOD

5 Rounds for time of:

-2 Rope Ascents

-10 Box Jumps

-10 HSPU

-20 Burpees 

Thursday

SWOD
Front Squat
5x5

WOD

400 meter lunge buy in

then...

10-9-8-7-6-5-4-3-2-1 of:

-Overhead Squat

(135/105)

-Strict Pull-Ups

Friday

SWOD
Bench Press
1x5 (75%)
1x3 (85%)
1x1 (95%, maximum repetition attempt)


WOD

500 meter run

-50 DUBS

-400 meter run

-40 DUBS

-300 meter run

-30 DUBS

-200 meter run

-20 DUBS

-100 meter run

-10 DUBS