This week at 911 Crossfit 2/11-2/15

Monday

Strength WOD
12 Minutes to find OHS 1RM

WOD
For time:
20 Front Squats 205/135
30 Box Jumps
40 KBS 80/53
50 Wall Balls
60 Double-unders



Tuesday

Help us reach our pledge for the Best Buddies 100 mile bike ride!

Strength WOD
Three Position Snatch (Snatch from floor+Snatch from above knee+Snatch from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
7 Minute AMRAP
5 Hang Power Cleans 155/75
10m Overhead Walk
5 Shoulder to Overhead 155/75
10m Barbell Lunge

rest three minutes then...

7 Minute AMRAP
200m Run
5 Squat Snatch 95/65
5 HSPU



Wednesday

Strength WOD
Not for time:
5 Rounds of:
2 TGU (Per arm)
Max Effort Strict Pull-ups

WOD
10 Minute AMRAP
4 Deadlifts 315/155
4 Wall Slides
8 Pistols (4 per leg)


Coaching Notes: Strength WOD is not for time.  Rest is your friend to get quality work in.


Thursday

Strength WOD
12 Minutes to find Close-grip Bench Press 3rm

WOD
5 Minute AMRAP
10 Ring Dips
10 KB Snatch (5 Per Arm) 53/35

rest two minutes then...

5 Minute AMRAP
10 HRPU
10 Russian KBS 80/53
10 Toe-to-bar

rest two minutes then...

Row 500m faster than humanly possible




Friday

Strength WOD
Three Position Clean (Clean from floor+Clean from above knee+Clean from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
For time:
15-12-9-6-3
Clusters (Clean+Thruster) 115/75
Burpees
100m Sprint (Stays 100m entire time)