This week at 911 CrossFit 6/17-6/21

Monday

 Strength WOD
6 Minute EMOM:
-2 Cleans (Catch as low as possible) @ 70% of 1rm
 then immediately..
-2 Minute Clean AMRAP
Back Squat
-3x3 @ 88%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang cleans.

WOD
Death by Thrusters with two burpee pull-up buy in 95/65
Cash out: Row 1000m

Coaching Notes: Top of every minute, you must perform two burpee pull-ups before you begin the round. First round= 2 burpee pull-ups+ 1 thruster, second round= 2 burpee pull-ups+ 2 thrusters, etc. Once you cannot complete the required reps for the round before the next minute starts, you are finished. Once you're finished, immediately row 1000m. Push yourself!!!



Tuesday

Strength WOD
Split Jerk
-5x2 (Alternate feet) Heavy, but flawless form and speed

WOD
For time:
6 TGU (3 per arm)
50 KBS Snatch (25 per arm)
50 KBS
50 Russian KBS
400m Farmer's Walk

Gymnastic WOD
-120 Second total L-sit hold (Break up as necessary)

Coaching Notes: Take your time on the TGU. Time begins as soon as you finish the TGU so deduct the time it took to complete all 6 reps from your total time. Challenge yourself and use a challenging weight.  Just because it's 50 reps doesn't mean it has to be a weight you can do 50 times unbroken. If the TGU is what holds you back from doing heavy weight, use a heavier kettlebell for the remainder of the WOD.

Wednesday

Strength WID
6 Minute EMOM:
-2 Snatch (Catch as low as possible) @ 50% of 1rm
 then immediately..
-2 Minute Snatch AMRAP
Dynamic Back Squat
-7x2 @ 65%

Coaching Notes: If you've been CrossFitting less than 3 months, sub for hang snatch.  Concentric portion of the back squat should be performed at the highest possible velocity with flawless form.

WOD
With a running clock:
Three rounds of:
30 Seconds ME Deadlift 225/115
30 Seconds ME Burpees
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds ME Push Press 135/65
30 Seconds ME Broad Jumps
30 Seconds Rest
then immediately...
Three rounds of:
30 Seconds 25m Shuttle Run
30 Seconds Rest


Thursday

Strength WOD
Five rounds of:
-3 Bench Press @ 85%
-3 Bar Muscle-ups (or 6 Strict pull-ups, or 5 Jumping Pull-ups with 5 second controlled descent)

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

Coaching notes: Rest between rounds in the strength wod.  You won't have quality strength work if you don't rest enough between sets.  CrossFitters less than 3 months, sub power cleans for hang power cleans.



Friday

Strength WOD
Three-position Snatch
-5 sets @ 70%
Overhead Squat
-3x5 @ 80% of Snatch 1rm

WOD
For time:
20 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 Toe-to-bar
10 Wall Balls
15 Box Jumps
20 Double-unders