This week at 911 CrossFit 11/5-11/9

Monday

Strength WOD
Back Squat
-12 Minutes to beat last weeks 2rm
Bench Press (Dynamic Effort)
-7x3 @ 65% One minute rest between sets.

WOD
For time:
15-10-5
-C2B Pull-ups
-Ring Dips
-Front Squats 185/115


Tuesday

Strength WOD
Snatch
-2-2-2-1-1-1 (Starting @ 65% of 1rm, increase by 5% per set)

WOD
EMOM for 5 minutes (Every minute on the Minute)
100m Sprint (Speed bump and back)

rest three minutes then...

8 Minute AMRAP
15 Wall Balls
10 Toe-to-Rings
15 Double Unders



Wednesday

Strength WOD
Ten Minutes of TGU
-As many sets of 4 (2 per arm) as possible.  Not for time.

WOD
"Jack"
20 Minute AMRAP
10 Push Press 115/85
10 KBS 80/53
10 Box Jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



Thursday

Strength WOD
Close-grip Bench Press (Max Effort)
-12 minutes to beat last weeks 1rm
Deadlift (Dynamic Effort)
-8x2 @ 70%.  Maximum rest of one minute between sets.

WOD
3 Rounds of the complex:
7 Barbell rows
7 Hang Power cleans
7 Front Squats
then...
3 Rounds of the complex:
7 Snatch-grip Romanian Deadlifts
7 Hang Power Snatch
7 Overhead Squats
Rx: 115/65

Coaching Notes:  Not for time.  Barbell can't be dropped until the 7th rep of the last exercise (front squat or overhead squat) is complete.  A barbell dropped mid set will not count.



Friday

Strength WOD
Tabata HSPU

WOD
"Fight Gone Cardio"
3 Rounds of:
1 Minute Row
1 Minute Bike
1 Minute Jump Rope
1 Minute Burpees
400m Run
Instead of 1 minute rest between rounds, Round 2 will begin at 7 minutes, and Round 3 will begin at 14 minutes.