This week at 911 CrossFit 4/8-4/12

Monday

Strength WOD
None

WOD
For time:
10 Strict Shoulder Press 115/75
15 Overhead Squat 115/75
20 Push Press 115/75
25 Front Squat 115/75
30 Push Jerk 115/75
35 Back Squat 115/75

GWOD
Parallette L-Sit
-3 Minutes total time.  Break up as necessary



Tuesday

Strength WOD
3 Rounds of:
Bench Press till failure (Rx: Bodyweight/ 75% Bodyweight)
Strict Pull-ups till failure
90 second rest

WOD
16 Minute AMRAP
400m Run
2 Rope Climbs
5 Hang Power Cleans 185/105




Wednesday

Strength WOD
Snatch Pull+Hang Snatch
-5 Sets, start at 65% of Snatch 1rm, increase by 5% per set

WOD
For time:
Buy-in:
10 Deadlift (Rx: 2x Bodyweight/ 1.5x Bodyweight)
then...
Three rounds of:
8 Right Arm KB Thruster 53/35
8 Left Arm KBS 53/35
8 Left Arm Thruster 53/35
8 Right Arm KBS 53/35
then...
Cash-out
5 Deadlift (Rx: 2x Bodyweight/1.5x Bodyweight



Thursday

Strength WOD
Every Minute on the Minute for 9 Minutes:
Back Squat
-3 Reps @ 65% of 1rm (Speed Squat)

WOD
3 Rounds of:
12 Pull-ups (Rx: 4 Muscle-ups)
25 Double-unders
then immediately...
3 Rounds of:
20 Wall Balls
25 Double-unders
then immediately...
Row 1k



Friday

Strength WOD
Power Clean+Front Squat+Jerk
-5 Heavy working sets

WOD
7 Minute AMRAP
Sprint 100m
5 Squat Snatch 135/95

rest two minutes then...

7 Minute AMRAP
5 HSPU
10 Toe-to-bar
20 HRPU
10 Box Jumps
5 Burpees