This week at 911 CrossFit 4/29-5/3

Monday

Strength WOD
Back Squat
Add 10lbs to your 5rm from last week.  This is your new "working 5rm"
-2x5 @ working 7rm
-1x5 @ working 6rm
-1x5 @ working 5rm

WOD
For time:
10 Strict Pull-ups
10 OHS 135/95
Run 400m
20 Chest-to-bar Pull-ups
20 Front Squats 135/95
Run 400m
30 Pull-ups
30 Back Squats 135/95
Run 400m



Tuesday

Strength WOD
Strict Press
-2x5 @ 70%, 80% of 1rm
-3x3 @ Start at 85% and increase every set

WOD
4 Minute AMRAP
10 Double-Unders
10 Wall Balls
5 Toe-to-ring

rest one minute then...

4 Minute AMRAP
10 Double-Unders
10 Single arm KB Push Press 70/53 (5 per arm)

rest one minute then...

Tabata of:
1 HSPU+4 Shoulder taps (2 per arm, think wall runs)



Wednesday

Strength WOD
Every Minute on the Minute for 5 minutes (Including 0:00)
-3 High Hang Cleans @ 75%

WOD
"Klepto"
4 rounds for time of:
27 Box jumps
20 Burpees
11 Squat Cleans 145/105


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Thursday

Strength WOD
Close-grip Bench Press
-5x3 Start at 70% and increase 5% per set

WOD
For time:
Three rounds of:
20 Deadlifts 155/105
12 Push Jerks 155/105
then immediately...
Three rounds of:
20 Pull-ups
12 Hang Power Snatch 115/75



Friday

Strength WOD
10 Minutes to work on a heavy TGU

WOD
5 Minute AMRAP of:
10 DB Thrusters (Rx: 1/3 BW)
100m Farmer's Walk

rest two minutes then...

7 Minute AMRAP of:
25m Barbell Lunge 95/65
25m Overhead Walk 95/65
25m Zercher Walk 95/65
10 Barbell Burpees (5 per side)