This week at 911 CrossFit 11/19-11/23

Monday

Strength WOD
Back Squat Max Effort
-Establish a 3rm.
Bench Press Dynamic Effort
-6x3 @ 65%.  No more than one minute rest between sets.

WOD
5 90 second rounds of:
10 HSPU buy in
Max Rep Front Squat 135/95
30 Second rest

rest 2 minutes then...

Tabata KB Snatch 53/35


Coaching notes: First round is the left arm, second round is the right, etc.


Tuesday

Strength WOD
Clean
-15 Minutes to establish a new 1rm

WOD
3 Rounds for time:
5 Muscle-ups
10 Cleans Rx=Bodyweight
800m Run


Wednesday

Strength WOD
Split Jerk
-5x2 (Work up to a heavy 2rm)

WOD

"Jim's Birthday WOD"
For time:
50 Deadlifts 185/115
50 Burpees
50 KBS 53/35

rest then...

15 Minute row for distance

Thursday

Strength WOD
Back Squat Dynamic Effort
-10x2 @ 70% of 1rm
Close-grip Bench Press
-5x3 Heavy

WOD

15 Minute AMRAP
5 OHS 115/75
15 Push Press 115/75
10 Box Jumps
20 Wall Balls

GWOD
60 Second L-sit hold.  Partition as needed.
Work on "Skin the Cat"





Friday

Strength WOD
Hang Snatch
-3x3 @ 70%
-2x2 @ 80%
-1x2 @ 90%
Pendlay Row
-5x5 Heavy

WOD
50-40-30-20-10
Squats
100m Sprint
Push-ups
100m Sprint