This week at 911 CrossFit 6/3-6/7

Monday

SWOD
Overhead Squat
-5x5 @ 80% of Snatch 1rm

WOD
Six minute AMRAP of:
5 Clean & Jerks 135/95
5 HSPU
5 Pull-ups

Rest two minutes then...

Six minute AMRAP of:
5 Front Squats 135/95
5 Shoulder-to-overhead 135/95
5 KBS 53/35

then immediately Sprint 400m

Tuesday

SWOD
EMOM for 6 Minutes
-2 Hang Power Snatch @ 80%

WOD
Three rounds for time:
Run 400m
10 Toe-to-bar
20 Burpees
30 Wall Balls


Wednesday

SWOD
12 Minutes to find 3rm Overhead Press

WOD
Four Rounds of:
1 Minute ME Double-Under
1 Minute ME Dumbbell Push Press (Rx=Each Dumbbell 30% of BW)
1 Minute Max Distance Farmer's Walk
1 Minute Rest

then...

Row 1k



Thursday

SWOD
Back Squat
-2x5 @ 80%
-1x5 @ 85%
-1x5 @ 88%

WOD
For time:
9 Squat Clean & Jerks 155/105
3 Rope Climb
20 Box Jumps
6 Squat Clean & Jerks 155/105
2 Rope Climb
15 Box Jumps
3 Clean & Jerks 155/105
1 Rope Climb
10 Box Jumps



Friday

SWOD
Four sets of:
2 Muscle-ups
or...
Strict Pull-ups till failure
or...
8 Jumping Pull-ups with a 3-second strict descent

then...

Barbell Row
-3x10

WOD
14 Minute AMRAP of:
5 Snatch 115/75
Sprint 100m
10 Russian KBS 70/53
Sprint 100m
20 Goblet Squats 70/53
Sprint 100m


Coaching Notes: No Bands for the strength workout.  If you can't do any pull-ups, perform jumping pull-ups where you jump from the floor or box to get yourself over the bar, then do a three second CONTROLLED descent to a full extension of the arms.