This week at 911 CrossFit 8/18-8/22

Monday

Strength
Two-Position Snatch (Floor, high hang)
-3 sets @ 85%
Pause Back Squat (Bottom for two seconds)
-3x5 @ 80%

WOD
Five rounds for time of:
5 OHS 135/95
10 Toe-to-bar
15 KB Squat Clean (45 per hand/25 per hand)
20 Double-unders



Tuesday

Strength
2 Push Presses+1 Jerk
-3 sets @ 95% of the 3rm. (Use roughly 85% of Jerk max if you haven't been following)
Strict Press
-2x8 @ 70%
-1xFailure @ 75%

WOD
0:00-3:00
10 Burpees
10 Shoulder-to-Overhead 135/95
3:00-6:00
7 Box Jumps
7 Chest-to-Bar Pull-ups
6:00-9:00
20 HSPU
Remaining time row for max distance



Wednesday

Strength
Two-position Clean (Floor, high hang)
-3 sets @ 85%
Front Squat
-3x3 @ 95% of Clean 1rm

WOD
For time:
20 Back Squats (Men=bodyweight, Woman= 3/4 bodyweight)
10 Wall Balls
Run 400m
15 Back Squats
15 Wall Balls
Run 400m
10 Back Squats
20 Wall Balls
Run 400m



Thursday

Strength
Four rounds not for time of:
5 Bench Press @ 80%
10 heavy dumbbell row (each arm)

WOD
12 Minute AMRAP of:
20 Hang Snatches 95/65
20 KBS 53/35
20 HRPU



Friday

Strength
Deadlift
-4x5 (@ 70%, 75%, 80%, 85%. Only one set at each percent)

WOD
15 Minute AMRAP of:
Sprint 200m (Suicide style, speed bump and back twice)
50ft Overhead Lunge 45/25
10 Thrusters 115/75
Row 250m