This week at 911 CrossFit 11/18-11/23

Monday

Strength
Back Squat
-5x5 @ 80%

WOD
3 Minute AMRAP of:
3 Power Cleans 155/105
6 Push-ups
9 Air Squats

rest one minute then...

3 Minute AMRAP of:
3 Front Squats 155/105
6 HRPU
9 Burpees

rest one minute then...

3 Minute AMRAP of:
3 Deadlifts 245/195
6 HSPU
9 Broad Jumps



Tuesday

Strength
Clean & Jerk
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single

WOD
"Helen"
Three rounds for time of:
400m Run
21 KBS 53/35
12 Pull-ups



Wednesday

Strength
EMOM for 6 Minutes:
Snatch Complex:
2 Snatches (Tounch 'n go) + 3 OHS @ 65%

rest then..

Back Squat (Speed)
-5x2 @ 70%

WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climb
20 Overhead Lunges (10 per leg) 45/25
20 Wall Balls



Thursday

Strength
Four rounds not for time of:
5 Push Press @ 75% of Jerk Max
Strict Pull-ups till failure (Scaled: Ring Row till failure, feet on box)

WOD
Five rounds for time of:
20 KB Snatches (10 per arm) 53/35
10 Ring Dips
20 Double-Unders
10 Toe-to-Bar



Friday

Strength
Three-position Clean
-5 sets @ 80%
Front Squat
-3x3 @ 85%

WOD
12 Minute AMRAP of:
5 Snatches 115/75
10 Burpee Box Jumps
100m Farmer's Walk 53/35 (each hand)