This week at 911 CrossFit 8/27-8/31

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest.
Back Squat (Max Effort)
-10 minutes to beat last weeks 3rm.

WOD
21-15-9
Deadlift (Rx: 275/185)
HSPU
HRPU



Tuesday

Strength WOD
5 sets of:
3 Cleans+1 Jerk
Intensity: Heavy

WOD
Five one minute rounds of:
10 Double-under Buy-in
As many Power Cleans as possible in remaining minute.
30 second rest after every round.
Rx: 115/65

Two minute rest then...

Three one minute rounds of:
10 Burpee Buy-in
As many Power Snatches as possible in remaining minute.
30 second rest after every round.
Rx: 115/65



Wednesday

Strength WOD
None

WOD
"Daniel"
For time:
50 Pull-ups
400 run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 Pull-ups



"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. "



Thursday

Strength WOD
Floor Press (Max Effort)
-10 minutes to beat last weeks 3rm.
Back Squat (Dynamic Effort)
-10x2 @ 55% of 1rm.  No more than one minute rest.

WOD
6 Minute AMRAP of:
5 Toe-to-bar
10 DB Ground to Overhead (5 each arm)

then...

6 Minute AMRAP of:
10 Box Jumps
10 KBS
Rx: 53/35


Friday

Strength WOD
5x3 High Hang Snatch

WOD
4 Rounds of the following Barbell Complex:
5 Deadlifts
5 Barbell Rows
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Note: Barbell can only be dropped after completion of the Back Squats
Rx: 135/95

Then...

Tabata Farmer's Walk with plates
Rx: 35/25