This week at 911 CrossFit 3/4-3/8

Monday

Strength WOD
OHS
-2x3 @ 80% of 1rm
-1x2 @ 90% of 1rm
-1x1 @ 103% of 1rm (New 1rm Attempt)

WOD
Three rounds for total reps of:
1 Minute Max Effort Front Squats 135/95
1 Minute Max Effort HSPU
1 Minute Max Effort KBS 53/35
1 Minute Max Effort Pull-ups
1 Minute Rest



Tuesday

Strength WOD
Snatch High Pull+Hang Power Snatch
-5 sets (work up weight every set, sets start at 70% of Snatch 1rm)

WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips

then...

Tabata Double-unders



Wednesday

Strength WOD
EMOM for 7 Minutes
-3 Reps Back Squat @ 85% of 1rm

WOD
8 Minute AMRAP
14 Pistols (7 Per leg)
7 Box Jumps
7 Toe-bar

rest two minutes then...

4 Minute AMRAP
5 Deadlifts 315/155
10 Barbell Burpees (5 Per side)

Coaching Notes:  Athletes participating in the Open prepare for the first WOD.  Active recovery day: Light rowing, foam rolling, stretching.



Thursday

Strength WOD
Close-grip Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
2013 CrossFit Open Workout #1



Friday

Strength WOD
None

WOD
"Hamilton"
Three rounds for time of:
Row 1000m
50 Push-ups
Run 1000m
50 Pull-ups

Coaching Notes: You can start at the 1000m Run if rowers are taken

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.