This week at 911 CrossFit 10/21-10/25

Monday

Strength
Clean & Jerk
-1x2 @ 80%
-1x2 @ 85%
-1x1 @ 90%
Back Squat
-1x3 @ 85%
-2x2 @ 90%

WOD
"Running Fran"
21-15-9
400m run
Thrusters 95/65
Pull-ups



Tuesday

Strength
3-Position Snatch
-2 sets @ 65%
-2 sets @ 75%

WOD
5 Minute AMRAP of:
5 Deadlifts (Guys: 1.5x bodyweight Gals: 1x Bodyweight)
10 Barbell Burpees (5 each side)

rest two minutes then...

5 Minute AMRAP of:
5 Russian KBS 70/53
10 Burpee Broad Jumps



Wednesday

Strength
EMOM for 5 Minutes
-Clean from Floor+Hang Clean @ 75%
EMOM for 5 Minutes
-Speed Deadlift, 3 reps @ 65%

WOD
14 Minute AMRAP of:
3 Muscle-ups
6 HSPU
9 Toe-to-Bar
12 HRPU
15 Sit-ups



Thursday

Strength
None

WOD
Three rounds for technique of:
4 TGU 53/35 (2 per side)
8 Lateral Box Jumps (Use low boxes. If 3 Months and Under, do standard Box jumps. 4 left, 4 right)
8 DB Thursters 45/25
Then three attempts at as many unbroken double-unders as possible (every round)

rest then...

EMOM for 6 Minutes (Including 0:00 and 6:00)
Sprint 100m (Speed bump and back)

Coaching notes: First part of the WOD is high skill/technical. Take your time and do it correctly. Should be performed at around 70% your noraml WOD speed. You'll be sprinting nearly half a mile the second WOD.



Friday

Strength
15 Minutes to find a a Max Hang Snatch

WOD
For time:
800m Run
1 Rope Climb
5 Hang Cleans 135/95
10 Wall Balls
2 Rope Climbs
10 Hang Cleans 135/95
20 Wall Balls
3 Rope Climbs
15 Hang Cleans 135/95
30 Wall Balls
50 foot Tire Flip