This week at 911 CrossFit 12/15-12/19

Monday

Congrats to Mike & Crystal for getting married this weekend. Met at 911 CrossFit!

Strength
3-Position Snatch (Floor, knee, high hang)
-4 sets @ 70%

WOD
For time:
Row 500m
30 KB Snatch (15 per arm) 53/35
Row 400m
30 Single-arm KBS (15 per arm) 53/35
Row 300m
30 KBS 53/35



Tuesday

Strength
Push Press+Jerk
-3x3+1. Start at 70% for set one and add weight accordingly every set.
Strict Press
-3x5 @ 70%

WOD
-3 Minute AMRAP of:
1 Rope Climb
100m Sprint
-4 Minute AMRAP of:
5 HSPU
5 Box Jumps
-5 Minute AMRAP of:
10 Double-unders
10 Wall Balls



Wednesday

Strength
None

WOD
"12 Days of Christmas"
1 Squat Snatch, 155/105
2 Chest-to-Bar Pull-ups
3 Push Press, 155/105
4 Toe-to-bar
5 Hang Power Cleans, 155/105
6 HRPU
7 Deadlift, 155/105
8 Sit-ups
9 Russian KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 Burpees

Perform like the song. Example: 1, then 2 and 1, then 3 then 2 then 1, then 4,3,2,1...etc.

"On the first day of Christmas my true love gave to me, 1 Squat Snatch. One the second day....2 Chest to bar pull-ups and 1 squat snatch..."



Thursday

Strength
Bench Press
-work up to a new 1rm

WOD
For time:
200m Run
15 Thrusters 95/65
15 Ring/Trx Rows
15 Ball Slams
200m Run
10 Thrusters 95/65
10 Ring/Trx Rows
10 Ball Slams
200m Run
5 Thrusters 95/65
5 Ring/Trx Rows
5 Ball Slams
200m Run



Friday

Strength
3-Position Clean (Floor, knee, high hang)
-4 sets @ 70%

WOD
12 Minute AMRAP of:
5 Man Makers 35/20 (per dumbbell/kettlebell)
5 L-Sit Pull-ups
5 Reps of the complex: 1 Snatch Grip Deadlift, 1 Hang Snatch, 1 OHS 115/75