This week at 911 CrossFit 7/22-7/26

Monday

Strength WOD
Squat Clean + 3 Push Presses @ 80% of Clean 1rm
-3x3 (1 set= 3 cleans and 9 push presses)
Back Squat
-3x10 @ 65%

WOD
For time:
5 OHS 135/95
5 Muscle-ups
10 Snatches 135/95
10 Chest-to-bar Pull-ups
15 Snatch Grip Deadlifts 135/95
15 Pull-ups
Row 1k



Tuesday

Strength WOD
Bench Press
-5x3 @ 70%, 75%, 80%, 85%, 90% (attempt)

WOD
6 Minute AMRAP of:
30 Overhead Lunges 45/25
15 Ring Dips

rest one minute then...

6 Minute AMRAP of:
30 Wall Balls
15 Double-unders



Wednesday

Strength WOD
Hang Squat Clean
-4x2 @ 70%
Back Squat
-3x5 @ 60%

WOD
10-9-8-7-6-5-4-3-2-1
Russian KBS 70/53
Strict Chin-ups (Supinated grip)



Thursday

Strength WOD
Strict Press
-3x1 @ 85%, 90%, 95%
Push Press
-3x3 @ 100%, 105%, 110% of Strict Press
Push Jerk
-1x5 @ 100% of Strict Press
Split Jerk
-1x1 @ 120% of Strict Press (attempt)

WOD
"Nancy"
5 Rounds for time of:
400m Run
15 OHS 95/65



Friday

Strength
Hang Squat Snatch
-4x2 @ 70%
Back Squat
-5x3 Starting at 75%, work up to a new 3rm

WOD
For time:
5 Rope Climbs
30 Overhead ball slams
30 Double-unders
20 Box Jumps
20 KBS 53/35
10 HSPU
10 Burpee Broad Jumps
200m Farmer's Walk (Combined dumbbells=bodyweight)