This week at 911 CrossFit 6/30-7/4

AMERICA WEEK! 
Represent the good ol' Red, White, and Blue this week for two reasons: USA vs Belgium Tuesday, Fourth of July Friday.

Monday

Strength
Clean & Jerk
-4x2+1 (Two squat cleans, one jerk) @ 80%
Back squat
-3x5 @ 80% of 1rm (Find your new 1rm by aligning your 3rm from last week on the chart to 1rm. Poster next to the white board)

WOD
9 Minute AMRAP of:
5 Box Jumps
5 Clusters 115/75
5 Pull-ups
at 9:00 Row 1k



Tuesday

Strength
Two Position Snatch (Floor, High Hang)
-4 sets @ 80%
Snatch Balance
-4x1 @ 90% of Snatch 1rm

WOD
"The Dempsey"
Three rounds for time of:
30 Wall Balls
20 Russian KBS 70/53
10 Toe-to-Bar



Wednesday

Strength
Front Squat
-4x3 @ 85%
Barbell Row
-3x10 Heavy

WOD
12 Minute AMRAP of:
20 Barbell Burpee Buy in (10 per side)
1 Deadlift 275/155
5 Double Unders
3 Deadlifts
10 Double Unders
5 Deadlifts
15 Double Unders
etc...Add 2 Deadlifts per round, 5 Double Unders per round



Thursday

Strength
Strict Press
-3x8 @ 70%
Bench Press
-3x5 @ 80%

WOD
Five rounds for time of:
10 KBS 53/35
1 Rope Climb
10 KB Snatch (5 per arm) 53/35
3 Muscle-ups (Scaled: 5 Chest-to-bar Pull-ups and 5 Ring Dips)



Friday

Strength
None

WOD
"Merica"
For time:
3 Rounds of:
7 Shoulder-to-Overhead 135/95
4 OHS 135/95
then immediately:
17 Squat Snatches 135/95
76 HRPU
238 Jump Rope Singles