This week at 911 CrossFit 12/24-12/28

Monday

Reminder:  Only the morning classes will be available.

WOD
For time:
"12 Days of Christmas"
1 Squat Snatch 135/95
2 Ring Dips
3 KBS 53/35
4 HSPU
5 Toe-to-bar
6 Front Squats 135/95
7 DU
8 KB Snatch 53/35
9 Wall Balls
10 Pull-ups
11 Burpees
12 Pistols

Performed just like the song.  First round is 1 Squat Snatch.  Second round is 2 Ring Dips then 1 Squat Snatch.  Third round is 3 KBS then 2 Ring Dips then 1 Squat Snatch.  Fourth round is 4 HSPU then 3 KBS then 2 Ring Dips then 1 Squat Snatch...etc...


Tuesday

Rest Day.  Merry Christmas! Gym is closed.



Wednesday

Strength WOD
Back Squat
-3x5 @ 75% of 1rm
-2x3 @ 85% of 1rm

WOD
5 Rounds:
1 Minute to complete 15 KBS 80/53 (rest if any remaining time)
1 Minute row for meters
Score= total meters



Thursday

Strength WOD
Bench Press
-4x3 @ 90% of 3rm of last week.  Last set do as many reps as possible, hitting at least 3.

WOD
3 Rounds for time of:
400m Run
1 Rope Climb
5 Muscle-ups
10 Thrusters 115/75


Friday

Strength WOD
Clean Complex
-5 Sets of: Clean + Hang Clean.  Add weight every set.  Working sets begin at 65% of Clean 1rm.

WOD
7 Minute AMRAP
5 Hang Power Cleans 135/95
10m Barbell Lunge (in front rack position)
10 Deadlifts 135/95
10m Barbell Lunge (in front rack position)

rest two minutes then...

7 Minute AMRAP
5 Hang Power Snatch 95/65
20 Double Unders
5 Hang Squat Snatch 95/65
10 Wall Balls