This week at 911 CrossFit 7/7-7/11

Monday

Strength
Clean & Jerk
-4 sets @ 70%, 75%, 80%, 85%
Back Squat
-3x5 @ 85% (or 10lbs more than last week)

WOD
"Bell"
Three rounds for time of:
21 Deadlifts 185/115
15 Pull-ups
9 Front Squats 185/115

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.



Tuesday

Strength
Three-Position Snatch
-4 sets @ 85% (or ten pounds more than last week)

WOD
For time:
30 Calorie Row
30 Wall Balls
30 KBS
30 Clapping Push-ups
30 Sit-ups
30 Double-Unders



Wednesday

Strength
Front Squat
-4x3 @ 80%, 85%, 85%, 90%
Pendlay Row
-3x8, ten pounds more than last week

WOD
Five rounds of:
5 Box Jumps
5 HSPU
then immediately...
Three rounds of:
10 Barbell Burpees
10 Shoulder-to-Overhead 135/95



Thursday

Strength
Strict Press
-3x8 @ 75%
Bench Press
-3x5 @ 85%

WOD
7 Minutes:
50m Lunge Buy-in
then AMRAP of:
1 Rope Climb
100m Sprint
then...
3 Minute AMRAP
5 Hang Power Cleans 155/105
5 Chest-to-Bar Pull-ups



Friday

Strength
Snatch or Clean & Jerk
-Work up to a heavy double

WOD
15 Minute AMRAP of:
400m Run
5 Tire Flips
100m Farmer's Walk 70/45 (each hand)
5 Power Snatches 115/75