This week at 911 CrossFit 2/2-2/6

Monday

Strength
Pause Snatch+OHS (Pause one inch off the floor for two seconds then finish the snatch)
-3x2+1 @ 80%

WOD
3 Minute AMRAP of:
-10 Single-Arm KB Snatches (5/arm) 53/35
-5 Burpee Box Jumps
-5 Toes to Bar
3 Minute AMRAP of:
-Row 200m
-15 KBS 53/35

Rest one minute then repeat the entire thing.



Tuesday

Strength
Three rounds not for time of:
5 Bench Press @ 82-85%
10 Dumbbell Row (10 per arm)

WOD
10 Minute AMRAP of:
3-6-9-12-15...
Sprint 100m
Hang Power Clean 155/105
Sprint 100m
HSPU



Wednesday

Strength
Shoulder pre/re-hab
Waiter Walks
-4xDistance of my gym and back per hand
Use dumbbell or kettlebell, 20% of bodyweight

WOD
"Chealsea"
Each Minute on the Minute for 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for twenty minutes?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. 

Actual WOD is 30 minutes



Thursday

Sign up for the CrossFit Games open!

Strength
Power Clean
-Work up to a heavy double (2 reps)

WOD
Every Minute on the Minute for 12 Minutes (including 0:00 and 12:00)
Even Minute:
Complex:
1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk. Start at 40% of best Jerk. Use remaining time within the minute to add 10%. If you fail the complex, use the rest of the minute to try again.
Odd Minutes:
Double-Unders



Friday

Check out this article by Professor Chris! http://gentlemanandmeathead.com/?p=1240

Strength
Back Squat
-Work up to a new max

WOD
14 Minute AMRAP of:
Buy-in: Run 800m (Replaces the First round 200m run)
Run 200m
4 Muscle-ups
Row 250m
8 Sumo-Deadlifts 225/135
30 Second bike (standing)
12 Knee-to-Elbow