This week at 911 CrossFit 1/28-2/1

Monday

Strength WOD
Front Squat
-4x3 @ 95% of 3rm

WOD
8 Minute AMRAP
8 Squat Snatch 95/65
10 Barbell Burpees (5 each side of the barbell)

two minute rest then...

8 Minute AMRAP
8 Russian KBS 80/53
10 Pull-ups



Tuesday

Strength WOD
EMOM for 5 Minutes
Strict Press
-5 Reps @ 75% of 1rm

WOD
10 Minute AMRAP
5 Shoulder to Overhead 185/115
7 Ball Slams
9 HRPU

rest three minutes then...

Three rounds for time
400m Run
10 Hang Power Clean 185/115



Wednesday

Strength WOD
None

WOD
EMOM for four minutes (including 0:00)
100m Sprint (Speed bump and back)

five minute rest then...

For time:
50 Box Jumps
50 KB Snatch 53/35 (25 each arm)
At the top of every minute you must stop and complete one 15' rope climb then continue (Including 0:00)



Thursday

Strength WOD
Floor Press
-4x3 @ 95% of 3rm

WOD
3 Rounds for time:
15 Deadlifts 295/155
100 Double-Unders
30 Wall Balls



Friday

Strength WOD
Clean
-2x3 @ 70%
-1x2 @ 80%
-1x1 @ 85%
-1x1 @ Heavy single attempt

WOD
Row 800m
then five rounds of the couplet:
-3 Muscle-ups
-9 Thrusters 95/65
then
Row 800m