This week at 911 CrossFit 7/1-7/5

Monday

Strength WOD
5 Sets of the Snatch Complex:
-Snatch Pull+Snatch High Pull+Hang Snatch+Overhead Squat
Overhead Squat
-3x5 @ 80% of Snatch 1rm

WOD
"Tabata-rama"
Tabata Burpee Broad Jump
...One Minute Rest
Tabata Thruster 95/65
...One Minute Rest
Tabata Wall Ball



Tuesday

Strength WOD
Close-grip Bench Press
-3x5 @ 75% of Bench 1rm
Bench Press
-1x10* @ 70% of 1rm. Do more than 10 if possible.

WOD
Three rounds for time of:
Run 400m
25 Pull-ups
Row 400m
25 KBS 53/35



Wednesday

Strength WOD
5 Sets of the Clean Complex:
-Clean Pull+Clean High Pull+Hang Clean+Front Squat
Front Squat
-3x5 @ 80% of Front Squat 1rm

WOD
15 Hang Power Snatches 135/95
30 Box Jumps 24"/20"
10 Hang Power Snatches
20 Box Jumps
5  Hang Power Snatches
10 Box Jumps



Thursday

Strength WOD
Deadlift
-3x5 @ 75%, 80%, 85%
Pendlay Row
-3x5 Heavy

WOD
Five rounds for time of:
5 Deadlift 275/155
25 Sit-ups
25 Double-unders



Friday

Strength WOD
Strict Press
Load the bar to 85% of 1rm.  Perform as many Strict Presses as possible. When failure is reached, continue to perform push presses. When failure is reached again, attempt one jerk.
-3 Sets, rest two minutes in between.

WOD
Three rounds of:
25m Barbell Lunge 135/95
25m Overhead Walk 135/95
100m Sprint
then immediately...
Three rounds of:
2 Rope Climbs
10 DB Front Squat (Rx: Db= 1/3 bw)
10 DB Push Press (Rx: Db= 1/3 bw)