This week at 911 CrossFit 10/14-10/18

Monday

Strength
Clean & Jerk
-2x2 @ 80%
-2x1 @ 85%
Back Squat
-3x3 @ 88%

WOD
Xtreme Top Box WOD
12 Minute AMRAP of:
10 Push Press 75/45
10 Stationary Barbell Lunge, Front Rack 75/45 (10 Total steps)
100m Sprint



Tuesday

Strength
EMOM for 6 Minutes
-2 Snatches @ 75%

WOD
Xtreme Top Box WOD
4 Minutes ME KBS 53/35
1 Minute Rest
4 Minutes ME Box Jump Overs
1 Minute Rest
4 Minutes ME Wall Balls
1 Minute Rest
4 Minutes ME Pull-ups
Score=Total reps



Wednesday

Strength
3-position Clean
-2 sets @ 65%
-2 sets @ 75%
Back Squat (Speed)
-5x3 @ 60%

WOD
Xtreme Top Box WOD
12 Minute AMRAP of:
10 Snatches 135/95
10 Cleans 135/95
5 Bar Muscle-ups



Thursday

Strength
Push Press
-5x5

WOD
Two Xtreme Top Box WODS
7 Minute AMRAP of:
200 Double Unders
As many Overhead Squats as possible with remaining time 95/65

rest two minutes then...

7 Minute AMRAP of:
80 KB Snatch 53/35
As many Back Squats as possible with remaining time 135/95 (No racks)



Friday

Strength
15 Minutes to find Max Hang Clean

WOD
4 Rounds for time of:
400m Run
5 Deadlifts 275/155
10 HSPU
15 Russian KBS 70/53