This week at 911 CrossFit 2/9-2/13

Monday

Strength
Snatch
-4x1 @ 85%

WOD
CrossFit Open WOD 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds






Tuesday

Strength
Three rounds not for time of:
Floor Press till failure. Rx: Bodyweight/75%BW
10 Barbell Row heavy but perfect form

WOD
CrossFit Open WOD 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps



Wednesday

Strength
Clean+Hang Clean+Front Squat
-2 sets @ 75% (of clean 1rm)
-2 sets @ 80%

WOD
CrossFit Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
10 Deadlift 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps
20 Deadlifts 225/155
15 Box Jumps
25 Deadlifts 275/185
15 Box Jumps
30 Deadlifts 315/205
15 Box Jumps
35 Deadlifts 365/225
15 Box Jumps




Thursday

Strength
Behind the neck Jerk+Split Jerk
-4x1+1 @ 80%

WOD
15 Minute AMRAP of:
Row 500m
10 Toe-to-bar
15 KBS 53/35
20 HRPU



Friday

Strength
Back Squat
-4x3 @ 80%

WOD
CrossFit Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
95/65 thrusters
Burpees