This week at 911 CrossFit 6/24-6/28

Monday

Strength WOD
EMOM for 5 minutes
-3 Hang Power Snatch @ 70%
then
Deadlift
3x5 @ 80%

WOD
For time:
20-15-10-5
Front Squat @ 50% of 1rm
HSPU
L Pull-up


Tuesday

Strength WOD
Bench Press
-5x5 Progressive Loading. Start at 70%. Try to increase weight every set (reasonable)

WOD
For time:
30 Box Jumps
400m Run
40 HRPU
400m Run
50 Sit-ups
400m Run
60 Double-Unders
400m Run



Wednesday

Strength WOD
Hang Power Clean
-3x2 @ 85%, 88%, 90%
Snatch Balance
-5x1.  Challenging, but flawless.

WOD
For time:
"Isabel"
30 Snatches 135/95

Rest then...

5 minutes Stationary Bike

Coaching Notes: Beginners, or members under three months, perform all snatches from the hang position.  Bike is not a cool down, perform as fast as possible.



Thursday

Strength WOD
Strict Press
-3x5 @ 80% of 1rm
Jerk
-3x1 @ 90% of 1rm

WOD
7 Minute AMRAP of:
5 Pull-ups
7 Push Press 65% of Bodyweight
9 Knee to Elbow

rest two minutes then repeat.



Friday

SWOD
EMOM for 5 Minutes
-1 Snatch @ 88%
then...
Back Squat
-3x5 @ 80%

WOD
Five rounds of:
5 Squat Cleans 135/95
100m Farmer's Walk  Rx: Bodyweight
100m Sprint