This week at 911 CrossFit 8/12-8/16

Monday

Strength WOD
EMOM for 8 Minutes
-2 Squat Cleans+1 Jerk @ 70%
Back Squat
-3x10 +5lbs from last week

WOD
"Lifter's Nightmare"
15 Minute AMRAP
800m Run Buy-in
-20 HRPU
-15 Pull-ups
-10 Box Jumps
-5 HSPU
at the end of the 15 minute AMRAP immediately:
60 Double-unders



Tuesday

Strength WOD
Close-grip Bench Press
-5x3 at 80% of Bench Press Max

WOD
"Runner's Nightmare"
3 Rounds for time of:
3 Squat Snatches 115/75
6 Push Presses 135/95
9 Hang Power Cleans 155/115
12 Deadlifts 245/185

Start with 35's/15's on each side. Have 10's ready to add, and 45's for the deadlifts.



Wednesday

Strength WOD
Full Snatch (As low as possible)
-2x3 @ 70%
-2x2 @ 80%
-1x1 @ 90%
-1x1 @ Heavy Single
Back Squat
-3x5 @ 65%

WOD
15 Minute AMRAP of:
1 Rope Climb
10 Burpee Box Jumps
10 Russian KBS 70/53
*At the intervals of 0:00, 3:00, 6:00, 9:00, and 12:00, you will perform a 200m Sprint Suicide. (Speed bump and back twice)



Thursday

Strength WOD
Four rounds not for time
-8 Strict Press @ 70% of 1rm
-ME Strict Chin-ups

WOD
30-20-10
Thrusters 75/55
L Pull-ups
Ring Dips
Sit-ups

Cash out: Row 1k



Friday

Strength WOD
15 Minutes to find a Clean 1rm
12 Minutes to beat last weeks Back squat 3rm

WOD
15 Minute AMRAP of:
20 Double-unders
20 KB Snatch 53/35 (10 each hand)
50m KB Overhead Walk 53/35 (KB each hand)
50m Farmer's Walk (KB each hand)