This week at 911 CrossFit 1/7-1/11

Monday

Strength WOD
Back Squat
1x5 @ 80%
3x3 @ 85%
1x3 @ 90%
1x1 @ 95%

WOD
For time:
25 Burpee Box Jump Over 24/12
15 2 Hang Cleans+1 Jerk 135/95
25 Barbell Lunge in Front Rack (25 per leg) 135/95
20 Two for One Wall Balls

Coaching Notes: Scaled Box Jump Overs are 2 Burpees + 1 Box Jump.  Scaled two-fers are 3 Squats with the Medicine ball and one throw.



Tuesday

Strength WOD

Strict Press

-12 Minutes to work up to a new 3rm

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups



Wednesday

Strength WOD
Snatch 

-1x3 @ 60%

-1x3 @ 65%

-1x2 @ 70%

-1x2 @ 75%

-1x2 @ 80%

-1x2 @ 2RM

WOD
6 Minute AMRAP of:
8 Toes to Bar
8 Power Snatch 95/65

Three minute rest then...

6 Minute AMRAP of:
100m Sprint (Speed bump and back)
8 Thrusters 95/65



Thursday

Strength WOD
Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
Five rounds of:
1 15' Rope Ascent
20 Deficit Push ups (Hands on 25lb plates, chest touches floor)
then immediately...
Three rounds of:
15 Ring Dips
20 Horizontal Ring Rows (Feet on box/bench)

Friday

Strength WOD
Clean
-1x3 @ 60%
-1x3 @ 65%
-1x2 @ 70%
-1x2 @ 75%
-1x2 @ 80%
-1x2 @ 2RM

WOD
Broward Cup Individual Workout Rx (Total Time 12 Minutes)
5 Minute AMRAP
1 Hanging Power Clean + 2 Front Squats 135/95

1 minute to transition into Rower then...

6 Minute AMRAP
1200 Meter Row
Max Reps perfectly Vertical Kettlebell Swings 80/53