This week at 911 CrossFit 12/16-12/20

Monday

Strength
Clean
-2x3 @ 70%
-3x1 @ 80%, 85%, 90%
Back Squat
-1x20 @ 60%

WOD
21-15-9
Deadlift 225/155
Box Jump 24"/20"
Chest-to-Bar Pull-ups



Tuesday

Strength
Jerk
-3x2 @ 70%, 75%, 80%
Strict Press
-3x5 @ 80%

WOD
3 Rounds for time of:
400m Run
30 Double-Unders
30 Wall Balls



Wednesday

Strength
Hang Snatch
-2x2 @ 70%
-3x1 @ 75%, 80%, 85%
Overhead Squat with 3 second pause at bottom
-3x3 @ 80% of Snatch 1rm

WOD
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95



Thursday

Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench Press 1rm

WOD
7 Minute AMRAP of:
5 Burpees
5 HSPU
5 Toe-to-Bar

Rest two minutes then...

5 Minute AMRAP of:
10 HRPU
10 Sit-ups
10 Med-Ball Slams



Friday 

Strength
Clean & Jerk
-3x1 @ 70%
-2x1 @ 80%
-1x1 @ 90%
Back Squat
-3x5 @ 85%

WOD
12 Minute AMRAP of:
100m Sprint
1 Rope Climbs
10 Two-for-One Wall Balls
1 Tire Flip






Road to Regionals 2014


Monday

I-
Clean Segment Deadlift+Clean
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Romanian Deadlift
-3x8 @ 100% of Clean 1rm
Back Squat
3x5 @ 75%, 80%, 85%

II-
3 Minute AMRAP of:
5 Clean & Shoulder to Overhead 115/75
15 Double-unders

Rest two minutes then repeat. Rest two minutes then repeat again.


Tuesday

I-
Snatch from blocks. Use two stacked 45lb plates on each side.
-3x2 @ 75%
-3x1 @ 85%
Strict Chin-ups, palm facing you
-4xFailure
Ring Dips
-4x10

II-
"Amanda"
9-7-5
Muscle-up
Full Snatch 135/95

rest five minutes then...

Tabata Row (Fast as possible during the 20 seconds)


Wednesday

I-
EMOM for 6 Minutes (Including 0:00)
3 Hang Power Cleans @ 70%

rest five minutes then...

EMOM for 4 Minutes (Including 0:00)
3 Hang Power Snatches @ 70%

rest then

Front Squat
-3x3 @ 80% of best clean
-2x3 @ 90% of best clean

II-
3x1000m Row
rest 2 Minutes between sets


Thursday

Rest Day