This week at 911 CrossFit 9/10-9/14

Monday

Strength WOD
Close-Grip Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest between sets.
Pause Back Squats
-4x5 (3 count pause)

WOD
12 Minute AMRAP:
5 Overhead Squats
10 Pull-ups
15 Box Jumps
Rx: 135/95

Coaching Notes:  Pause is done at a hair below parallel.



Tuesday

Strength WOD
5 sets of 3 reps of the complex:
Snatch pull, hang power snatch

WOD
21-15-9
Dubs
Burpees
Toe-to-bar
Wall balls

Never forget.  Tomorrow we will have a dedication WOD for this tragic day 11 years ago.

Wednesday

Strength WOD
None

WOD
6 Rounds for time:
"Never Forget"
9 Deadlifts
11 Ring Dips
Rx: 295/185

then...

Row one mile for time (1609m).



Thursday

Strength WOD
Slight-Incline Bench Press (Max Effort)
-10 minutes to establish 1rm.
Back Squat (Dynamic Efort)
-10x3 @ 50% of 1rm.  No more than one minute rest between sets.

WOD
1 Minute AMRAP:
Pistols (alternate legs)

One minute rest then...

8 Minute AMRAP:
15 Russian KBS (Eye-level)
15m Broad Jump
15 Thrusters
15m Broad Jump
Rx: 80/53 kb, 115/75 barbell

One minute rest then...

1 Minute AMRAP:
Overhead ball slams
or Hammer tire

Coaching Notes:  One 45lb plate under your bench for slight-incline.



Friday

Strength WOD
Power Clean
-1x9 @ 50%
-1x7 @ 60%
-1x5 @ 70%
-1x3 @ 80%
-1x1 @ 90%

WOD
4 Rounds for time of:
1 15ft rope ascent
2 TGU (each arm)
3 Muscle-ups
4 Wall Slides
5 Parallette HSPU
200m Sprint
Rx: 53/35