This week at 911 CrossFit 9/16-9/20

Monday

Strength
Deadlift
15 Minutes to work up to a Deadlift 3rm

WOD
21-15-9
Two-hand Kettlebell Sumo Deadlift High Pull 53/35 (per hand)
Double-Unders
KBS 53/35
Double-Unders



Tuesday

Strength
Snatch
-2x2 @ 65%
-3x2 @ 70%

WOD
10-9-8-7-6-5-4-3-2-1
Shoulder-to-Overhead 115/75
HSPU



Wednesday

Strength
Back Squat
-3x5 @ 80%
-1x5 @ 83%
-1x5 @ 85%

WOD
6 Minute AMRAP
8 Squat Snatch
8 Toe-to-bar
8 Burpees

rest two minutes then...

4 Minute AMRAP
6 Squat Snatch
6 Toe-to-bar
6 Burpees

rest two minutes then...

2 Minute AMRAP
4 Squat Snatch
4 Toe-to-bar
4 Burpees



Thursday

Strength
None

WOD
Partner WOD
200m Partner Barbell Farmer Walk Buy-in (two people, walk one in front of the other, 95/65 each barbell)
then 5 rounds of:
10 Box Jumps
10 Wall Balls
Then...
40 Med Ball Partner Sit-ups Over box Cash out

*Reps are for each person, not total repetitions. While one person performs box jumps, the other performs wall balls.



Friday

Strength
Clean
-2x2 @ 65%
-3x2 @ 70%

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.








Competitors

Monday

A-
Power Clean+2 Clean
-2 sets @ 70%
-3 sets @ 75%
Split Jerk
-5x3 @ 80%
Back Squat
-4x5 +5lbs from last week

B-
Grace Modified
10 Perfect Clean & Jerks 135/95
Rest 30 Seconds

rest five minutes then...

Three rounds of:
10 Butterfly Pull-ups
10 Deadlifts 305/185
Rest between rounds Work Rest Ratio 1:1


Tuesday

A-
20 minutes to work up to a heavy Snatch Single
then...
7 Minute EMOM
-2 Hang Snatch @ 60% of heavy snatch single
Push Press
-5x5 @ 70%

B-
Double-unders
5 rounds of:
1 Minute ME
1 Minute Rest

rest 10 minutes then..
Row 5x500m @ 90%
Work Rest Ratio 1:1


Wednesday
(Competition simulation)

10 Minute AMRAP (In sand at volleyball court at park)
10 KBS 70/53
10 Burpees
10 HRPU
10 Overhead Lunges (45/25)

Swim
For time:
8x25m

8 Minute AMRAP
5 Hang Clean 135/95
5 Thrusters 115/75
10 Wall Balls


Thursday

Rest Day.


Friday

A-
3-Position Snatch
-4 sets @ 75%
3-Position Clean
-4 sets @ 75%
Back Squat
-Beat last weeks 3rm

B-
One Minute ME Muscle-ups Buy in then
3 Minute AMRAP of:
9 Shoulder-to-Overhead 135/95
12 T2B

rest two minutes then repeat.

"DT" Hero wod optional.


Saturday

A-
20-25 minutes to find new Snatch 1rm
20-25 minutes to find new Clean & Jerk 1rm

B-
Four rounds of:
400m Run
20 Burpee Box Jumps

rest ten minutes then:
5x200m Suicide Sprint (Speed bump and back twice)
Work Rest Ratio: 1:3


Sunday

Rest.