Sunday, October 12, 2014

This week at 911 CrossFit 10/13-10/17

Monday


Strength
Front Squat
Work up to a new 3rm

WOD
6 Minute AMRAP of:
5 Sumo Deadlifts 225/135
5 Strict Pull-ups
then immediately...
6 Minute AMRAP of:
10 Russian KBS 70/53
10 Toe-to-Bar



Tuesday


Strength
Snatch
-4x2 @ 85-90% of 1rm

WOD
10 Minute AMRAP of:
500m Row Buy-in then...
8 Front Squats 135/95
8 Hang Power Clean 135/95
8 Barbell Burpees (4 per side)
At 10:00, Run 400m



Wednesday


Strength
None

WOD
"Collin"
Six rounds for time of:
400m with 45lb/25lb plate
12 Push press 115/75
12 Box jumps
12 Sumo deadlift high-pull 95/65
Time Cap: 25 minutes

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.



Thursday


Strength
Three rounds not for time of:
5 Bench Press 85% of 1rm (80% if you haven't been following)
8 Pendlay Row

WOD
For time:
21-18-15-12-9-6-3
HRPU
Sit-ups
Double Unders



Friday


Strength
Clean & Jerk
-4x2 @ 85-90% of 1rm

WOD
15 Minute AMRAP of:
2 Rope Climbs
50' Overhead Lunge 45/25
5 Clusters 135/95
50' Tire Flip







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