This week at 911 Crossfit 10/15-19

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 60% of 1rm.  No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to beat last weeks 2rm

WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
400m Run



Tuesday

Strength WOD
15 minutes to find Snatch 1rm

WOD
3 Minute AMRAP of:
30 Box Jumps
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 Toe-to-bar
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 Wall Balls
Double-unders till remaining time is over

1 minute rest then...

3 Minute AMRAP of:
30 KB swings 53/35
Double-unders till remaining time is over

Score= Number of double unders



Wednesday

Strength WOD
None

WOD
"Hammer"
Five rounds for time of:
5 Power Clean
10 Front Squat
5 Jerk
20 Pull-ups
90 Second rest
Rx: 135/95

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Thursday

Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to beat last weeks 1rm
Deadlift
-3x5 @ 80%

WOD
12 Minute AMRAP:
5 Deadlifts
10 Ring dips
10 Russian KB Swings
5 HSPU

Rx: Barbell= 60% of 1rm KB= 80/53


Friday

Strength WOD
"10,000 Pounds"
The goal is to lift 10,000 pounds total as fast as possible, but only one rep at a time, of the following lifts:
1 Squat
1 Bench
1 Power Clean

*You can use any weight on the lifts and it can be done is any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
Time cap: 35 minutes
Girls= 7,500lbs

WOD
Row 1km for time

Coaching notes:  For example, you use 300 pounds on the squat, 200 pounds on the bench, and 150 pounds on the power clean and complete 16 rounds, that would total at 10,400lbs=(300 x 16)+(200 x 16)+(150 x 16)

Courtesy:  Crossfit Football