This week at 911 CrossFit 6/9-6/13

Monday

Strength
2-Position Squat Snatch
-3 sets @ 85%
Snatch Push Press+Overhead Squat
-3x5+5 @ 70% of snatch

WOD
15 Minute AMRAP
Overhead Plate Carry 45/25 (Front door, go right, enter garage)
25 Push-ups, touch chest to plate
10 Burpee Pull-ups



Tuesday

Strength
2-Position Squat Clean
-3 sets @ 90%
Push Press+Power Jerk
-3x2+1 @ 85% of Jerk 1rm

WOD
12 Minute AMRAP of:
10 Russian KBS 70/53
15 Goblet Squats 53/35
20 Double-Unders



Wednesday

Strength
Back Squat
-5x3 @ 85%

WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips



Thursday

Strength
Close-Grip Floor Press
-4x10 @ 65% of Bench Press
Barbell Row
-4x10

WOD
4 Minute AMRAP of:
100m Sprint
2 Rope Climbs

Rest one minute then...

4 Minute AMRAP of:
5 Thrusters 95/65
10 Ball Slams
at 4:00 Row 1k



Friday

Strength
Snatch
-3x2 @ 85%
Clean & Jerk
-3x2 @ 85%

WOD
3 Rounds for time of:
10 Box Jumps
10 Deadlifts 265/155
20 KB Snatches (10 per arm) 45/25
20 Pistols (10 per leg)