This week at 911 CrossFit 3/11-3/15

Monday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Rounds for time:
20 Overhead Lunges 45/25 (10 each leg)
10 Box Jumps
10 Chest-to-bar Pull-ups



Tuesday

Strength WOD
Hang Snatch
-1x3 @ 70%
-2x2 @ 80%
-1x1 @ 90%
-1x1 @ Heavy Single


WOD
1 Minute ME HSPU
-then immediately...
1 Minute ME Wall Slides
-then immediately...
3 Minute ME Burpee Broad Jumps
-then immediately...
5 Minute AMRAP of the couplet:
10 Wall Balls
10 KBS 53/35
-then immediately...
Run 400m



Wednesday

Strength WOD
15 Minutes to work on the skill set (Not for time):
4 TGU (2 per arm, as heavy as possible)
3 Skin-the-cat

WOD
Every Minute on the Minute for 6 Minutes
-1 Clean+3 Front Squats @ 85% of Clean 1rm
-Double-unders in time between
Score= Number of Double-Unders

rest two minutes then...

Every Minute on the Minute for 4 Minutes (Including 4:00, so 5 Sprints total)
-Sprint 100m (Speed bump and back)

rest two minutes then...

Row 1k

Coaching Notes: Open Competitors rest/recovery day. Strength WOD is NOT for time.  Take your time and develop strength in these high-skill movements.



Thursday

Strength WOD
To be Determined

WOD
CrossFit Open 13.2



Friday

Strength WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Cleans

WOD
Four Rounds for time:
100m Farmers Walk (As Heavy as Possible)
5 Tire flips (As Heavy as Possible)