This week at 911 CrossFit 11/13-16

Tuesday

Strength WOD
Power Snatch
-3x3 (Heavy)
Snatch Balance
-3x1 (Heavy)

WOD
Five rounds for time:
10 Clean and Jerks 155/85
1 15' Rope Climb Legless



Wednesday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Minute AMRAP
15 KBS 53/35
100m Sprint

rest three minutes then...

Five 90 second rounds of:
4 Deadlifts 365/205
Max Rep Ring Dips
30 second rest between rounds
Score= Number of ring dips

Coaching notes: If weight is scaled for deadlifts, you will perform 6 reps per round



Thursday

Strength WOD
Strict Press (Start at 65% then increase 5% every set)
-6x3
Push Press (Start with the last weight used on strict press, add 5-10lbs per set)
-6x3

WOD
21-15-9
Thrusters 95/65
Toe-to-Bar
Hang Power Clean 95/65
Box Jumps



Friday

Strength WOD
None

WOD
3 Rounds of:
50m Sprint
50m Backwards Run
50m Broad Jump
50m Backwards Run
Time cap: 15 Minutes

two minute rest then...

6 Minute AMRAP
10 Russian KBS 80/53
25m Farmer's Walk (Combined dumbbells= body weight)

two minute rest then...

6 Minute AMRAP
10 Hang Power Snatch 75/45
25m Overhead Walk
10 Overhead Squats 75/45

two minute rest then...

Row 1k