This week at 911 CrossFit 6/10-6/14

Monday

Strength WOD
Hang Power Clean
-3x8 @ 40% of Clean 1rm (Form Practice)
Hang Power Clean+3 Front Squats As Low As Possible
-1x5 @ 40% of Clean 1rm (Form Practice)
Clean Complex
-3 Sets of:
-3 Clean Deadlift, 3 Clean Pulls, 3 Clean High Pulls (Heavy intensity with flawless form)

WOD
"The Mooch"
9 Minute AMRAP:
3 Back Squats 225/155
6 Pull-ups
9 Push-ups



Tuesday

Strength WOD
Split Jerk
-1x3 @ 70%
-2x2 @ 80%
-2x1 @ 90%
Push Press
-3x5 Heavy Intensity

WOD
For time:
Buy in: 400m Run, 20 Burpees
then five rounds of the couplet:
15 Russian KBS 70/53
15 Wall Balls
then...
Cash out: 400m Run



Wednesday

Strength WOD
Hang Power Snatch
-3x8 @ 40% of Snatch 1rm (Form Practice)
Drop Snatch+2 Pause Overhead Squats (3 Second Pause at the bottom)
-2x4 @ 40% of Snatch 1rm (Form Practice)
Snatch Complex
-3 Sets of:
-1 Snatch Grip Deadlift, 3 Hang Snatch High Pulls, 1 Hang Snatch (Challenging intensity with flawless form)

WOD
3 Rounds of:
1 Minute ME Row
1 Minute ME Toe-to-bar
1 Minute ME Bike
1 Minute ME Sit-up
1 Minute ME Double-Under
1 Minute Rest



Thursday

Strength WOD
Bench Press
-3x5 @ 80%. Last set go beyond 5 if possible.
Barbell Row
-3x10 Heavy

WOD
7 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
15 HSPU
15 Thrusters 95/65
15 Ring Dips

rest two minutes then:

5 Minute AMRAP:
Sprint 200m (Speed bump and back twice)
10 Overhead Ball Slams
10 Box Jumps



Friday

Strength WOD
Hang Clean
-3x5 @ 50% of Clean 1rm
Hang Snatch
-3x5 @ 50% of Snatch 1rm
Back Squat
-2x8 @ 70% of Back Squat 1rm
Deadlift
-1x10 @ 70% of Deadlift 1rm

WOD
For time:
"Helen"
Three rounds for time of:
Run 400m
21 KBS 53/35
12 Pull-ups