This week at 911 CrossFit 8/6-8/10

Monday

Farewell Elliot, best wishes on your promotion and your 911 CrossFit family will miss you!

120806

Strength WOD
Close-Grip Bench Press
-Dynamic Effort (Speed)
-8x3 @ 55% of 1RM.  One minute rest between sets.
Front Squat
-Max Effort (Intensity)
-10 minutes to beat last weeks 1RM

WOD
10 min AMRAP
30ft Handstand walk or 15 HSPU
60 Dubs



Tuesday

120807

Strength WOD
Hang Power Clean
3x3
Heavy Intensity

WOD
"Fight Gone Bad"
5 Rounds of:
1 minute Wall Balls
1 minute Sumo Deadlift High Pull 75lbs
1 minute Box Jumps
1 minute Push Press 75lbs
1 minute Row (for calories)
1 minute Rest
Score= total number of reps after all 5 rounds



Wednesday

120808

Strength WOD
None

WOD
6 Rounds for time:
12 Shuttle Sprints (Spaced out by 10m-20m-30m)
5 Squat Cleans to Thruster (Rx: 115/75)
10 Burpees



Thursday

120809

Strength WOD
Close-grip Bench Press
-Max Effort (Intensity)
-10 minutes to beat last weeks 1RM
Front Squat
-Dynamic Effort (Speed)
-10x2 @ 55% of 1RM.  One minute rest between sets.

WOD
4 Rounds for time:
6 Muscle-ups
6 Box Jumps
24 OHS (Rx: 65/45)



Friday

120810

Strength WOD
Hang Snatch
3x3 [50%, 60%, 70% of 1RM]
Snatch-grip Deadlifts
3x5
Heavy intensity

WOD
9 Minute AMRAP
12 Pull-ups
12 Pistols (Alternating legs)
12 HRPU