This week at 911 CrossFit 2/24-2/28

Monday

Strength
Back Squat
-3x6 @ 75% of 1rm
Deadlift
-2x5 @ 80% of 1rm

WOD
6 Minute AMRAP of:
5 Box Jumps 30"/24"
3 Cleans 225/135

rest two minutes then...

6 Minute AMRAP of:
5 Double Unders
3 Thrusters 185/115



Tuesday

Strength
3-Position Snatch
-4 sets @ 75%

WOD
Three rounds for time of:
200m Suicide Sprint (Speed bump and back twice)
20 Wall Balls
15 Burpees
10 Power Snatches 115/75



Wednesday

Strength
Strict Press
-4x6 @ 75% of 1rm
Strict Pull-up (Or assisted pull-up)
-4 sets till failure

WOD
12 Minute AMRAP of:
Buy-in: 400m Run
15 Russian KBS 70/53
15 Pull-ups
15 HSPU
when clock hits 12:00, run 400m



Thursday

Rest day for all Open athletes.

Strength
3-position Clean
-4 sets @ 70%

WOD
Five rounds of:
250m Row
30 Squats
20 HRPU
10 Toe-to-bar
5 Box Jumps



Friday

Strength
12 Minutes to work on TGU

Open athletes- strategy, thorough warm-up, mobility, etc.

WOD
Open Workout 14.1. CrossFit HQ will announce Thursday.



Road to Regionals 2014

Practice skills! Don't go crazy this week! Take Thursday off if you plan on doing the WOD on Friday. The whole weeks WODs are planned to be light enough intensity with common movements that will be seen in the Open on Friday. Perform WODs at 90%ish intensity Monday, 80%ish Tuesday, 70%ish Wednesday, Thursday off.