This week at 911 CrossFit 7/15-7/19

Monday

Strength WOD
High-Hang Snatch+2 OHS
-5 sets @ 70%
Back Squat
-5x5 @ 75%

WOD
8 Minute AMRAP
10 KBS 53/35
15 Wall Balls
*Stop and perform 3 Burpees on the top of every minute



Tuesday

Strength WOD
Three rounds not for time of:
-1 Strict Press+3 Push Press. Use 90% of Strict Press
-ME Ring Pull-ups

WOD
Three rounds for time of:
8 Snatches 60% of 1rm
7 Muscle-ups (Scaled: 21 Chest-to-bar Pull-ups, Beginner: 30 Ring Rows)
Run 400m



Wednesday

Strength WOD
High-hang Clean+2 Front Squats
-5 Sets @ 70%
Back Squat
-5x2 @ 65%

WOD
Five rounds of:
20 Mountain Climbers
50m Sprint
1 Rope Climb

then immediately...
Row 1600m or Bike 8 minutes



Thursday

Strength WOD
Split Jerk
1-1-1-1-1. Work up to a heavy jerk single.

WOD
4 Minute AMRAP of
7 HSPU
7 Box Jumps

rest one minute then...

4 Minute AMRAP of
14 Push Press 95/65
14 Pistols (7 per leg)

rest one minute then...

4 Minute AMRAP of
21 Double Unders
21 Burpees. Max vertical jump every rep.



Friday

Strength WOD
Below Knee Hang Squat Snatch
-4x2 @ 70%
Below Knee Hang Squat Clean
-4x2 @ 70%
Back Squat
-1x20 +5lbs from last week

WOD
Run 800m then:
21-15-9
Deadlift 225/155
Pull-up
then...
Run 800m