This week at 911 CrossFit 2/4-2/8

Monday

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

WOD
Three rounds for time of:
30 Chest-to-bar Pull-ups
30 Deadlift 155/115
30 Box Jumps 24/20

rest then...

Super Bowl WOD
4 Minute AMRAP
34 Box Jumps
31 Pull-ups
(Hey, at least I warned you)



Tuesday

Strength WOD
Death by Bodyweight Clean

WOD
Run 1200m buy-in
Then two rounds of:
15 OHS 135/95
20 HSPU
25 two-fers wall balls
then 150 DU cash-out



Wednesday

Strength WOD
10 Minutes to work on Heavy TGU

WOD
8 Minute AMRAP
10 Russian KBS 80/53
Sprint 50m
5 Burpees
Sprint 50m

rest two minutes then...

5 Minute AMRAP
1 Rope Climb
1 Tire Flip
Every round increase by one rep...(2nd round=2 Rope Climbs, 2 Tire Flips, 3rd round=3 Rope Climb, 3 Tire Flips, etc.)

rest two minutes then...

Row 1k for time



Thursday

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


WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.




Friday

Strength WOD
Split Jerk
-5x2 (Heavy, increase weight as necessary)
Snatch Balance
-5x1 (Heavy, increase weight as necessary)

WOD

12 Minute AMRAP
5 Power Snatch 135/75
10 Toe-to-bar
15 Wall Ball

GWOD
Skin the Cat
-3x5