This week at 911 CrossFit 10/1-10/5

Monday

Strength WOD
Bench Press (Dynamic Effort)
-8x3 @ 50% of 1rm.  No more than one minute rest between sets
Overhead Squat (Max Effort)
-10 minutes to work up to a heavy 2rm

WOD
20-15-10-5
Back Squat 155/105
HSPU
Wall Balls



Tuesday

Strength WOD
Clean Complex
-4 sets of:
-1 Clean, 3 Jerks
Clean
-3x1 @ 85%

WOD
5 minute AMRAP:
5 L Pull-ups
10 Box Jumps

two minute rest then...

7 minute AMRAP:
10 Power Cleans 135/95
10 Double Unders




Wednesday

Strength WOD
None

WOD
"Randy"
75 Power Snatches for time
Rx: 75 lbs
10 Minute Cap.

rest five minutes then...

800m Run
50 KBS 53/35
800m Run


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Thursday

Strength WOD
Standing Overhead Press (Max Effort)
-10 minutes to find a 1rm
Deadlift (Dynamic Effort)
-For ten minutes, at the top of every minute:
-2 Deadlifts @ 65% of 1rm

WOD
Five rounds for time of:
Row 500m
15 Bench Press 135/95


Friday

Strength WOD
Pendlay Row
-5x5

6 minute AMRAP of:
10 Thrusters
10m Barbell Lunge in front rack position
Rx: 135/95

rest two minutes then...

6 minute AMRAP of:

10 DB Ground to Overhead (5 each arm)

50m Sprint

10 Ball Slams

50m Sprint

Rx: 50/35

rest two minutes then...

4 Minutes of:

4 15' Rope Ascents

Farmers walk till time is up.

Rx: 90/45 (each hand)