This week at 911 CrossFit 7/30-8/2

Monday

Olympian Om Yun Chol breaks a World Record in the 56kg (123.2lbs) weight class with a triple body weight Clean and Jerk of 168kg (369.6lbs)

Strength WOD

Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Bench Press 5x5, +10lbs from last week.  If new, 75% of 1RM.  3 minute rest maximum between sets

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Close-Grip Bench Press 8x3 @ 50% of Bench 1RM for Speed.  1 Minute rest max between sets

Beginner Back Squat (Squat 1RM<1.5xBW)

-1x20 Back Squat @ 65% of Squat 1RM

Advanced Back Squat (Squat 1RM>1.5xBW) 

-Front Squat
10 minutes to find 1RM or estimated 1RM (using rep chart)

WOD
21-15-9
OH Squat (RTG: 135/95 RX: 115/75)
KBS (RTG & RX: 53/35)

Coaching Notes: Close-grip bench pressing as in arms are shoulder width, elbows tucked.








Tuesday

Doesn't get lower than this.  Women's weightlifting Olympian catches a 235lb Snatch. 

Strength WOD
3 Sets of:
3 reps of: 1 Clean + 3 Jerks 
(Heavy)

WOD
3 rounds for time of:
60 DUBS
15 Box Jumps
15 Clean & Split Jerk - Alternating legs (RX: 115/75)



Wednesday

Strength WOD
None

WOD
5 rounds for time of:
100 meter backwards run
2 Rope climbs
4 Deadlifts (RTG: 275/185 RX: 225/135)
6 Bar Burpees
8 SDHP (RX: 53/35)
10 HSPU
12 OH Walking Lunges (RX: 45/35)





Thursday

Strength WOD
Beginner Bench Press (Bench Press 1RM<Bodyweight)

-Standing Overhead Press 5x5, +10lbs from last week.  If new, 75% of 1RM. Three minute rest maximum between sets.

Advanced Bench Press (Bench Press 1RM> Bodyweight

-Close-Grip Bench Press
10 minutes to find 1RM or estimated 1RM (using rep chart)

Beginner Back Squat (Squat 1RM<1.5xBW)

-3x5 Front Squat.  Heavy.  Last set is maximum repetition attempt.  Record reps completed and record. Three minute rest max between sets.

Advanced Back Squat (Squat 1RM>1.5xBW) 

-10x2 Front Squat @ 50% of Front Squat 1RM for Speed.  One minute rest max between sets.

WOD
12 min AMRAP of:
9 HRPU
6 Wall Balls
3 Muscle Ups



Friday

Strength WOD
5 sets of the following Snatch Complex
To be completed without dropping the bar:
Snatch+Hang Snatch+Behind Neck Press+Snatch Balance
Heavy

WOD
18 min AMRAP of:
1 minute Bike Sprint
5 Chest to Bar Pull Ups
10 Squat Snatches (RTG: 155/105 RX: 115/65