This week at 911 CrossFit 8/26-8/30

Monday

Strength
8 Minute Clock:
Every Even Minute
-3 Position Clean @ 60% of Clean
Every Odd Minute
-1 Power Clean+3 Front Squats @ 60% of Clean
...then
Back Squat
-3x8 +10lbs from last week

WOD
Three rounds of:

With a 5 Minute Clock:
400m Run
1 Rope Climb
Then with remaining time:
Max Effort Squat Cleans 185/135
Rest one minute before repeating.



Tuesday

Strength
Push Press
-5x5 As heavy as possible.
Strict Pull-ups
-Max Effort. Perform one set after every Push Press set.

WOD
For time:
30-20-10
Wall Ball
KB Snatch 70/53

rest five minutes then...

Row 500m Faster than humanely possible.



Wednesday

Strength
3-Position Snatch
-2 Sets @ 60%
-1 Set @ 65%
-2 Sets @ 70%
Speed Back Squat
-5x3 @ 65% (Down with control, up explosive as possible)

WOD
For time:
50 Dubs
10 Squat Snatches 95/65
40 Dubs
5 Squat Snatches 95/65
30 Dubs
10 HSPU
20 Dubs
5 HSPU
10 Dubs



Thursday

Strength
12 Minutes to find a Thruster 1rm

WOD
For time:
200m Suicide Sprint (Speed bump and back twice)
Two rounds:
50m Barbell Walk (Back Rack) 225/135
5 Back Squats 225/135
Unload Weight and then...
Two rounds:
50m Overhead Barbell Walk 135/95
5 Overhead Squats 135/95
Unload Weight and then...
50m Overhead Lunge 65/45



Friday

Strength
15 Minutes to find Back Squat 3rm
15 Minutes to find Clean & Jerk 1rm

WOD
"Nate"
20 Minute AMRAP of:
2 Muscle-ups
4 HSPU
8 KBS 70/53