This week at 911 CrossFit 8/20-8/24

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to find a new 3rm

WOD
12 minute AMRAP of:
10 Burpee Box Jumps
10 Wall Balls
10 Toe-to-bar



Tuesday

Strength WOD
Snatch+Hang Snatch
-5x2 @ 70%
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (2 each side)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)
Rx: 53/35

Coaching notes:  For the Strength WOD, one set is two reps of: Snatch from the ground, return to hang position, not ground, perform hang snatch, rep complete.



Wednesday

Strength WOD
None

WOD
"Badger"
Three rounds for time of:
30 Squat cleans 95/65lbs
30 Pull-ups
Run 800m

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.




Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to find a new 3rm
Back Squat (Dynamic Effort)
-10x2 @ 50% of 1rm.  No more than one minute rest

WOD
7 minute AMRAP of:
15 Ring Dips
1 minute sprint row or sprint bike (Switch every round)

One minute rest then...

7 minute AMRAP of:
15 HSPU
1 minute sprint row or sprint bike (Switch every round)



Friday

Strength WOD

Clean+Hang Clean
-5x2 @ 70%
Clean Pull
-3x5 @ 110% of Clean 1rm

WOD
18 Minutes to get as far as possible:
Strongman Ladder:
1 Deadlift (1.5x Bodyweight)
1 Rope Ascent 15' (Remains one rep)
1 Tire Flip
30m Farmer Walk (Distance stays the same) Rx: 100/65 (Dumbbells each hand)

Every Round add one rep to Deadlift and Tire Flip.

Coaching notes:  Strength WOD is similar to Tuesday, however, with clean this time.  For the Strongman ladder, every round will remain 1 rope climb and a 50m Farmer Walk, however the rep scheme for the Deadlift and tire flip with be plus one.  For example, the second round you will perform two deadlifts and two tires flips, third round you will perform three deadlifts and three tires flips, etc.