This week at 911 CrossFit 8/13-8/17

Monday

Strength WOD

None

WOD

5 Rounds for time:

10 Chest-to-bar Pull-ups

20 Box Jumps

30 Sit-ups

250m Row

Tuesday

Strength WOD

3x3 of Snatch Complex:

Snatch+Hang Snatch+Overhead Squat

WOD

For time:

5 Clean & Strict Press

400m Run

5 Clean & Push Press

400m Run 

5 Clean & Jerk

400m Run

Rx: Body Weight

Coaching Notes: One set of the Snatch Complex would be to perform a snatch from the ground, return to hang position (instead of ground) and perform a hang snatch, then perform an overhead squat.  From the overhead squat, you touch and go to perform the next Snatch (Rep number two) without ever letting go of the bar.  The bar can be dropped after the third overhead squat.  That's one set.

Wednesday

Strength WOD

None

WOD

10 Minute AMRAP:

-1 minute of:

  5 Deadlift buy-in 255/155

  Remaining time finish with Double Unders

-1 minute of:

  Rest

Score= Number of Double Unders

then...

5 Minutes of:

-6 TGU buy-in (alternate arms) 53/35

-As many Wall Balls as possible in remaining time

Score=Number of Wall Balls

Total WOD Score= Number of Double Unders+ Number of Wall Balls

Skill WOD

5x2 Skin the Cat

Coaching Notes:  To clarify, its three TGUs per hand.

Thursday

Strength WOD

Front Squat 

-10 minutes to beat last weeks weight

Close-grip Bench Press

-10 minutes to beat last weeks weight

WOD

3 Rounds for time of:

15 Back Squats 95/65 (RTG: 135/95)

1 Rope Ascent 15'

15 Thrusters 95/65 (RTG: 135/95)

1 Rope Ascent 15'

Friday

Strength WOD
Hang Power Clean
5x3 @ 70%

WOD
4 Rounds for time of:
100m Farmer's Walk 53/35 (each hand)
10 KBS
10 HRPU
10 KB Snatch (Alternating Arms)

Coaching Notes:  To clarify, it's 5 KB Snatch per hand.