Sunday, April 13, 2014

This week at 911 CrossFit 4/14-4/18

Monday


Strength WOD
High-hang Squat Snatch
-3x3 at 70%
Back Squat
-3x8 at 75%

WOD
RAID wod
10 min. AMRAP
30 Wall-ball buy in
12 Shoulder to Overhead 115/75
12 Toe-to-bar
12 Deadlift 225/165



Tuesday


Strength WOD
Power Clean
-5x3 at 70%

WOD 
3 Rounds for time:
500m Row
30 Hand-release push-ups
15 Burpee box jump-overs



Wednesday


Strength WOD
Below Knee Hang Squat Snatch
-4x2 at 75%

WOD
12 min. AMRAP
200m Suicide sprint (speed bump and back twice)
2 Rope climbs
5 Tire flips
25m Overhead lunge with plates 45/25



Thursday


Strength
Bench Press
-3x5 @ 80%

WOD
F.R.E.A.K
WOD consists of first rounds of Fran, Eva, Annie and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KBS 53/35
30 Pull-ups
50 Double-unders
50 Sit-ups
Run 400m
30 Box jumps 24in/20in
30 Wall-balls



Friday


Strength WOD
Squat Snatch
-5x1 at 80%
Back Squat or Front Squat
-Work up to heavy single

WOD
EMOM (0:00-5:00)
Barbell Complex 135/95
-3 Deadlifts + 3 Hang cleans + 3 Front squats 
Remaining time between minutes- Jump rope singles
EMOM (6:00-10:00)
Barbell Complex 95/65
- 1 Clean + 3 Push-press + 3 Alternating Split-jerk

Remaining time between minutes- Burpees
**After the complex at 5:00 use the time before 6:00 to change weights


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