This week at 911 CrossFit 7/8-7/12

Monday

Strength WOD
Three rounds not for time of:
ME Bodyweight Bench Press
ME Strict Pull-up (Progression: jumping pull-up with 5 second descent, or ring row)

WOD
2012 CrossFit Games "Chipper"
For time:
10 OHS 155/105
10 Box Jump Overs
10 Thrusters 135/95
10 Power Cleans 205/125
10 Toes-to-bar
10 Burpee Muscle-ups
10 Toes-to-bar
10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs
10 OHS 155/105


Coaching Notes: For the jump overs, you are allowed to land on the box then step down to the other side.



Tuesday

Strength WOD
15 Minutes to work up to a heavy Clean & Jerk

WOD
Complete:
5 Minute Bike
5 Minute Row
5 Minute Jump Rope
800m Run



Wednesday

Strength WOD
Front Squat
-3x3 @ 80%, 85%, 90%
Back Squat
-1x20 @ 65% of 1rm (Unbroken)

WOD
Raid 3 "Finisher"
For time:
80 Russian KBS 70/53
60 Double-unders
40 Goblet Squats 70/53
30 HRPU
20 Cleans 225/155



Thursday

Strength WOD
Push Press
-5x5. Increase weight every set. Heavy intensity

WOD
12 Minute AMRAP of:
100m Sprint
10 HSPU
15 Ring Dips
20 Overhead Lunges 45/25 (10 per leg)



Friday

Strength WOD
15 Minutes to work up to a heavy Snatch

WOD
"Hope"
Three rounds of:
1 Minute ME Burpees
1 Minute ME Power Snatch 75/55
1 Minute ME Box Jumps 24"/20"
1 Minute ME Thruster 75/55
1 Minute ME Chest-to-bar Pull-ups
1 Minute Rest