This week at 911 CrossFit 12/17-12/21

Monday

Strength WOD
Front Squat
-Work up sets of three to establish a new 3rm
Strict Pull-ups
-4 sets of max repetitions.  One minute rest between sets.  Beat last weeks total reps.

WOD
12 Minute AMRAP
15 Deadlifts 155/115
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box


Tuesday

Strength WOD
Bench Press
-Work up sets of three to establish a new 3rm
Push Press
-3x5 Heavy

WOD
5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Clean and Jerks 185/115

then...

Row 800m



Wednesday

Strength WOD
None

WOD
"Sandy Hook 26"
26 Minute AMRAP
-26 OHS 115/95
-26 HSPU
-26 KBS 80/53
-26 Box Jumps 30"/24"
-26 Wall Climbs
-26 Toe-to-bar



Thursday

Strength WOD
Snatch
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Clean
-1x2 @ 60%
-1x2 @ 70%
-1x1 @ 80%
-Heavy Single
Back Squat
-4x3 (70%, 75%, 80%, 85%)

WOD
5 Rounds for time of:
100m Sprint (Speed bump and back)
25 HRPU

then...

Tabata Broad Jumps



Friday

Strength WOD
Strict Press
-Work up sets of three to establish a new 3rm
Jerk
-3x3 Heavy

WOD
4 Rounds of:
90 seconds of:
-15 Russian KBS 80/53
-Remaining time Row for calories
90 seconds of:
-14 KB Snatch 53/35
-Remaining time double-unders
Score=Calories+Double-unders

then...

Death by pull-ups

Coaching notes:  If rowers are full, start with the snatch/dubs round then go to the rkbs/row next.  KB Snatch is 14 total, 7 each arm alternating each rep.