This week at 911 CrossFit 2/25-3/1

Monday


Strength WOD
OHS
-3x3 @ 85% of 1rm
Back Squat
-1x20 10lbs more than last week

WOD
5 Clusters 115/75 (Clean+Thruster)
10 Toe-to-bar
10 Wall Balls
Run 400m
10 Clusters 115/75
20 Toe-to-bar
20 Wall Balls
Run 400m
5 Clusters 115/75
10 Toe-to-bar
10 Wall Balls



Tuesday

Strength WOD
Power Snatch+Hang Snatch
-5 Sets (Start at 65% of Snatch 1rm and increase by 5% every set)

WOD
15 Minute AMRAP:
10 Pull-ups (RTG: 3 Muscle-ups)
15 KB Swings 53/35
10 Box Jumps


Wednesday

Strength WOD
12 Minutes to work on TGU

WOD
9-6-3:
Clean & Jerk 155/105
18-15-12:
Burpees
3x-2x-1x:
100m Sprint

Coaching Notes: WOD goes as follows: First round: 9 Clean & Jerk, 18 Burpees, 300m Sprint (Speed bump and back three times), Second Round: 6 Clean & Jerk, 15 Burpees, 200m Sprint (Speed bump and back twice), etc...



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 95% of 3RM

WOD
2 Minute AMRAP
Rope Climb

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 315/185
20 HRPU

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 275/155
5 HSPU

rest two minutes then...

Row 500m faster than two weeks ago.


Friday

Strength WOD
Clean+Hang Clean
-5 Sets (Start at 65% of Clean 1rm and increase by 5% every set)

WOD
For time:
Run 800m
30 Med Ball Sit-ups (Ball must touch floor behind your head and in front of your feet) 20/12
30 Strict Pull-ups
30 Double-unders
Run 400m
20 Med Ball Sit-ups
20 C2B Pull-ups
20 Double-unders
Run 200m
10 Med Ball Sit-ups
10 Pull-ups
10 Double-unders