This week at 911 CrossFit 7/29-8/2

This weekend is RAID 4! We will be closed Saturday. We NEED Judges and Volunteers.

Monday

Strength WOD
EMOM for 8 Minutes
-Even Minute: 1 Squat Clean+2 Front Squats @ 80% of Clean
-Odd Minute: 1 Squat Clean+2 Jerks @ 80% of Clean
Back Squat
-3x10 @ 70%

WOD
5 Minute AMRAP
10 Wall Balls
20 Double-unders
10 Thrusters 95/65
Everytime you break on wall ball or thruster, 3 burpee penalty

One minute rest then...

Repeat.



Tuesday

Strength WOD
Bench Press
-4x5 @ 80%

WOD
2013 CrossFit Games WOD "The Cinco 1"
Three rounds for time of:
5 Deadlifts 405/265
10 Weighted One-Legged Squats (5 left leg, then switch 5 right leg) 53/35 KB
then...
80ft Handstand walk (scaled: 2 Minute total handstand hold)

Rich Froning: 4:05
Elisabeth Akinwale: 3.32



Wednesday

Strength WOD
Three Position Snatch (Floor, below knee, high-hang)
-5 Sets, heavy but flawless
Back Squat
-3x5 @ 65%

WOD
2013 CrossFit Games WOD "The Cinco 2"
Three rounds of:
5 Muscle-ups
5 Deficit HSPU
then...
90ft Overhead Walking Lunge 165/100

Rich Froning: 4:41
Talayna Fortunato: 6:47



Thursday

Strength WOD
Strict Press
-3x3 @ 85%
Push Press
-3x3 @ 105% of Strict 1rm

WOD
2013 CrossFit Games WOD "2007"
1000m Row
then...
5 Rounds of:
25 Pull-ups
7 Push Jerks (135/85)

Josh Bridges: 8:33
Valerie Voboril: 9:48



Friday

Strength WOD
15 Minutes to find Clean 1rm
Back Squat
12 Minutes to break last weeks 3rm (attempt)

WOD
Raid WOD. TBA.