This week at 911 CrossFit 3/3-3/7

Monday

Strength
Back Squat
-3x5 @ 80%
Deadlift
-2x5 @ 85%

WOD
Descending 12 Minute AMRAP of:
Barbell Complex: 135/95
-8 Deadlifts
-8 Power Cleans
-8 Front Squats
-8 Push Presses
-8 Back Squats
200m Run (Single Building, same door)
***Every round, subtract one rep from the barbell complex. So the second round, every exercise will be 7 reps. There will be a 5 burpee penalty every time the barbell is dropped before the complex is finished.



Tuesday

Strength
2-Position Snatch (Floor, High hang)
-5 sets @ 80%

WOD
7 Minute AMRAP of:
500m Row Buy-in
then...
5 Snatches 115/75
10 Barbell Burpees (total)

rest one minute then...

5 Minute AMRAP of:
200m Row Buy-in
then...
7 Box Jumps
7 Chest-to-Bar Pull-ups



Wednesday

Strength
Close-grip Bench Press (Shoulder width)
-4x8 @ 70% of Bench
Barbell Row
-4x10, heavy but perfect form.

WOD
5 Rounds for time of:
10 Double-unders
20 Wall Balls
20 KBS 53/35



Thursday

Recommended Rest day for Open Athletes

Strength
Below Knee Clean
-5x2 @ 80%

WOD
14 Minute AMRAP of:
15 Deadlifts 185/115
10 Shoulder-to-Overhead 185/115
5 Burpees
1 Rope Climb
400m Run



Friday

Strength
Overhead Squat
12 Minutes to find a heavy single

WOD
CrossFit Open WOD 14.2