This week at 911 CrossFit 1/14-1/18

Monday

Strength WOD
-12 Minutes to establish a Front Squat 3rm

WOD
400m run
then three rounds of:
10 HSPU
10 OHS 135/95
10 Lateral Burpees (5 each side of the barbell)
10 Pull-ups
then...
400m run



Tuesday

Strength WOD
Hang Power Snatch
-1x3 @ 70%
-1x2 @ 75%
-1x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single

WOD
Broward Cup WOD #2 (Modified for individual completion)
Row 1000m
20 Pistols (10 each leg)
10 Hang Cleans 185/105



Wednesday

Strength WOD
None

WOD
Four rounds of:
Max rep Push Press 155/105
30 Double Unders
Rest 60 seconds between rounds
Score=reps

Rest five minutes then...

Six rounds for time of:
50 yard Farmer's Walk (Rx=Combined dumbbells/kettlebells= bodyweight)
50 yard Sprint



Thursday

Strength WOD
Floor Press
-12 Minutes to establish a 3rm

WOD
6 Minute AMRAP
3 Muscle-ups
10 Box Jumps

rest two minutes then...

6 Minute AMRAP
5 Rope toe-to-hand
5 Ball Slams
1 Tire-flip

Coaching Notes: For the rope toe-to-hand, you hold one rope in each hand and you must be high enough where your feet cannot touch the ground.  You must elevate your feet to the height you would in a toe-to-bar.



Friday

Strength WOD
Clean & Jerk
-2 Cleans + 1 Jerk @ 60%, 70%
-Clean & Jerk @ 80%, 85%, 90%, Heavy Single

WOD
Broward Cup WOD #3 (Modified for individual completion)
12 Minute AMRAP
5 Squat Clean & Jerk 135/95
Shuttle Sprint (Sprint 25ft and back, then 50ft and back)