This week at 911 CrossFit 9/17-9/21

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 55% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause) 10lbs more than last week.


WOD
15 Minutes to complete:
400m run
30 Snatches
As many Double Unders as possible in remaining time

Score=Number of Double Unders
Rx: 95/65





Tuesday

Strength WOD
5 sets of:
-Two cleans + One Jerk (60%, 70%, 80%, 85%, 90%)

WOD

Three rounds for time of:
10 Deadlifts
15 Strict Pull-ups
30 Wall Balls

Rx: 315/205




Wednesday

Strength WOD
Pendlay Row
-5x5

WOD
"Ledesma"
20 Minute AMRAP:
5 Parallette HSPU
10 Toes through rings
15 Med ball Cleans



Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.




Thursday

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



WOD
12 minute AMRAP:
20 KBS
30 HRPU
20 Box Jumps
Rx: 53/35



Friday

Strength WOD:
None

WOD
Five rounds for time of:
21-18-15-12-9
DB Thrusters
100m Farmer's walk (Distance remains the same)
10-8-6-4-2
Muscle-ups
100m Sprint (Distance remains the same)
Rx: 50/30

Gymnastic WOD:
Skin the Cat