This week at 911 CrossFit 4/22-4/26

Monday

Strength WOD
Back Squat
-2x5 @ 7rm (Use chart. Go to 5rm from last week, move over two columns)
-1x5 @ 6rm (Same concept, but one column)
-1x5  @ 5rm

WOD
Raid 3 WOD "Finisher" Modified
For time:
80 Russian KB Swings 70/55
60 DU
40 Goblet Squats 70/55
30 HRPU
20 Cleans 225/155



Tuesday

Strength WOD
Every Minute on the Minute for 5 Minutes (Including 0:00)
-Power Snatch+Low Hang Snatch+High Hang Snatch @ 75%

WOD
Raid 3 WOD "SRT" Modified
Three rounds for time
5 Curtis Complex= Power Clean+Left Lunge+Right+Lunge+Push Press 155/115
60yd Crab Walk
10 Power Snatches 155/115
20yd Overhead Walk 155/115




Wednesday

Strength WOD
None

Raid 3 WOD "Fully Automatic" Modified
7 Minute clock:
Strict Pull-up Buy in 25/15
then AMRAP with the remaining time:
5 Ring Dips
10 KB Snatches 70/55
15 Deadlifts 225/155

rest 5 minutes then...

Raid 3 WOD "Thunder" Modified
8 Minute AMRAP:
1 Bar-Muscle-up + 2 Toe-to-bar
10 Wall Balls
8 Thrusters
6 Ring Rows



Thursday

Strength WOD
Bench Press
-3xFailure (Bodyweight)

WOD
5 Minute AMRAP:
1 Rope Climb
100m Med Ball Sprint 20/12 (Speed bump and back)

rest two minutes then:

Three rounds for time of:
500m Row
75 Sit-ups



Friday

Strength WOD
Three rounds of:
Tire Flip 20m (As heavy as possible)
Farmer's Walk 50m (As heavy as possible)

WOD
15-12-9-6-3
HSPU
Box Jumps
Burpees
Ball Slams