This week at 911 CrossFit 8/19-8/23

Monday

Strength WOD
Every Even Minute for 10 Minutes (Including 0:00)
-Squat Snatch+Hang Squat Snatch @ 70%
Back Squat
-3x10 +5lbs from last week

WOD
For time:
400m Run
3 Rope Climbs
15 OHS 115/75 (RTG: 135/95)
15 Pull-ups (RTG: 6 Muscle-ups)
400m Run
2 Rope Climbs
10 OHS
10 Pull-ups (RTG: 4 Muscle-ups)
400m Run
1 Rope Climb
5 OHS
5 Pull-ups (RTG: 2 Muscle-ups)



Tuesday

Strength WOD
Four rounds not for time of:
-5 Bench Press @ 80%
-5 Pendlay Barbell Row. Heavy but perfect.

WOD
For time:
Buy in: 800m Run
then..
Three rounds of the couplet:
10 HSPU
10 Goblet Squats 70/53
Then immediately..
Three rounds of the couplet:
10 Wall Balls
10 KBS 70/53
then..
Cash out: 800m Run



Wednesday

Strength WOD
Back Squat
-3x5 @ 60% (deload)

WOD
"Frace"
21 Thrusters 95/65
21 Pull-ups
10 Clean & Jerks 135/95
15 Thrusters 95/65
15 Pull-ups
10 Clean & Jerks 135/95
9 Thrusters 95/65
9 Pull-ups
10 Clean & Jerks 135/95

Rest approximately five minutes then...

Row 2k or Bike 10 Minutes. LOW Intensity/active cool down



Thursday

Strength WOD
10 minutes to work on Heavy TGU

WOD
For time:
Three rounds of:
20 HRPU
100m Sprint

Rest two minutes then perform... (Honor system)

Eight rounds of:
3 Burpees
4 KB Snatches (2 per arm) 53/35
5 Box Jumps

Fun fact: The Turkish Get Up dates back to over 200 years ago. Turkish wrestlers would have to prove their strength to fight by having to lie down next to 100lbs and stand the weight up gracefully. This rite of passage is now known as the Turkish Get Up.



Friday

Strength WOD
Every Even Minute for 10 Minutes (Including 0:00)
-Power Snatch+2 Squat Snatches @ 65%
then
Strict Pull-ups
-5 x Max Effort with 1 Minute rests

WOD
12 Minute AMRAP of:
Barbell Complex at 135/95*
-3 Hang Cleans
-6 Push Press
-9 Front Squats
30 Double Unders

*If the bar is dropped during the complex, a 5 Burpee penalty follows before completing the rest of the complex.