This week at 911 CrossFit 5/6-5/10

Monday

Strength WOD
Back Squat
-Add ten pounds to your 5rm from last week.
-2x3 @ New 5rm
-1x5 @ New 5rm
-1x4 @ New 3rm (Move over number numbers in the row)(Attempt)

WOD
4 Minute AMRAP:
-9 Thrusters 95/65
-9 Pull-ups

rest two minutes then...

10 Minute AMRAP:
-200m Run
-5 Overhead Squats 95/65
-10 KBS 53/35


Coaching Notes: Make it your goal to try to get at least 5 rounds the first AMRAP (a four minute "Fran")




Tuesday

Strength WOD
15 Minutes to find a new Clean 1rm

WOD
5 Rounds for time of:
5 Deadlifts 305/135
10 Burpees
15 Wall Balls



Wednesday

Strength WOD
15 Minutes to find a new Jerk 1rm (Can take out of rack)

WOD
"Danny"
20 Minute AMRAP:
30 Box Jumps
20 Push Press 115/75
30 Pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Thursday

Strength WOD
15 Minutes to find a new Snatch 1rm

WOD
5 Rounds of:
1 Minute ME Overhead Lunge 45/25
1 Minute ME Deficit Push-ups 45/25 (each hand on a plate)
1 Minute ME Sit-ups
1 Minute ME Row for calories
1 Minute Rest.


Friday

Congrats to Mike and Leanna Weiner on their wedding!

Strength WOD
-5x5 Heavy Pendlay Row

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)

rest three minutes then...

12 Minute AMRAP of:
1 Rope Climb
3 Tire Flips
5 DB Ground-to-overhead (Rx: 1/3 BW)
10 Ball Slams