This week at 911 CrossFit 8/5-8/9

Monday

Strength WOD
Every Even Minute for 12 Minutes:
-Clean Complex:
-Squat Clean+Hang Squat Clean+2 Front Squats+3 Push Press @ 80% of New Clean 1rm
Back Squat
-3x10 +5lbs from last week

WOD
2013 Raid Games WOD "Man Up"
10 Minute AMRAP of:
5 Man Makers (Dumbbells or KB) 35/25
10 KB Snatch 53/35
10 Hang Power Clean 135/95



Tuesday

Strength WOD
Three rounds not for time of:
ME Bench Press (BW male/ 75% BW female)
ME Strict Pull-ups
10 Ball Slams (As hard as possible)

WOD
2013 Raid Games WOD "9 Eleven"
9 Minute AMRAP
1 Rope Climb 15'
9 Shoulder-to-Overhead 135/95
11 Muscle-ups/Chest-to-Bar Pull-ups




Wednesday

Strength WOD
Squat Snatch
-5x2 @ 75%
Snatch-grip Deadlift
-3x5 @ 100% of Snatch 1rm
Back Squat
-3x5 @ 65%

WOD
2013 Raid Games WOD "Sniper"
5 Minute Cap:
3 Deadlifts 135/95
3 Deadlifts 185/135
3 Deadlifts 205/155
3 Deadlifts 225/175
3 Deadlifts 235/185
Max Double-unders with remaining time




Thursday

Strength WOD
15 Minutes to find a new Push Press 3rm

WOD
Three rounds for time of:
10 KB Swings 70/53
10 Squats with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 70/53
10 Squats with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left




Friday

Strength WOD
Below-Knee Hang Squat Clean
-3x2 @ 80%
-2x1 @ 90%
Back Squat
-12 Minutes to beat last weeks 3rm (attempt)

WOD
For time:
Run 400m
30 Thrusters 95/65
Run 400m
30 Pull-ups
Run 400m
30 Wall Balls
Row 1000m