This week at 911 CrossFit 12/31-1/4

Monday

Strength WOD
Back Squat
-3x5 @ 80% of 1rm
-2x3 @ 90% of 1rm
WOD
20 Minute AMRAP of:
13 Burpee Box Jumps
20 Toe-to-bar
13 OHS (135/95)
20 HSPU
13 Clusters (Clean+Thruster) (135/95)



Tuesday

Closed!  Have a happy and safe New Years!



Wednesday

Strength WOD
Snatch Complex
5 increasing sets of:
-3 Snatch Pull +1 Squat Snatch

WOD
For time:
Run 1000m
100 Push-ups
10 Snatch 135/95

Coaching Notes: For the run, 800m route + 200m route.



Thursday

Strength WOD
Bench Press
-4x3 @ 95% of 3rm of this cycle.  Last set do as many reps as possible, hitting at least 3
Close-grip Floor Press
-3x5 Heavy

WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols

one minute rest then...

3 Minutes of:
20 Box Jumps
ME Double-unders

one minute rest then...

3 Minutes of:
20 Push Press
ME Wall Balls

one minute rest then...

3 Minutes of:
20 Pull-ups
ME Row for meters



Friday

Strength WOD
Clean Complex
5 increasing sets of:
-Clean from floor + Clean below knee + Clean from high hang + 1 Jerk

WOD
10 Minute AMRAP of:
5 Deadlifts (Rx: 2x Bodyweight)
5 Cleans (Rx: Bodyweight)
5 Ring Dips
5 Russian KBS 80/53

2 minute rest then...

10 Minute AMRAP of:

10 Tire Flips
25 Tire Sit-ups


Coaching notes: For tire sit-ups, put feet under tire wall and extend arms, hands must touch floor (think GHD sit-ups)