This week at 911 CrossFit 10/7-10/11

Monday

Strength
Clean
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%
Back Squat
-3x4 @ 85%

WOD
18-12-6
Burpee Box Jump Over
Single Arm KB Overhead Squat 70/53 (total reps)
Pistol Squat (total reps)



Tuesday

Strength
4 sets of:
6 Bench Press @ 78%
6 Pendlay Row (Heavy but perfect)

WOD
Three rounds of:
1 Minute ME Row for calories
1 Minute ME Dubs
1 Minute ME Russian KBS 70/53
1 Minute ME Bike high gear
1 Minute Rest



Wednesday

Strength
Snatch
-1x3 @ 75%
-2x2 @ 80%
-1x1 @ 85%

WOD
For time:
25 Toes-to-to-bar Buy in then...
Three rounds of:
15 Deadlifts 235/155
15 Back Squats 235/155 (No racks)



Thursday

Strength
Clean + 2 Jerk
-2 sets @ 70%
-3 sets @ 75%

WOD
6 Minute AMRAP of:
1 Rope Climb
3 Barbell Burpees (Both sides=1 rep)
5 Shoulder-to-Overhead 135/95

rest two minutes then...

6 Minute AMRAP of:
7 Chest-to-bar Pull-ups
7 HSPU



Friday

Strength
EMOM for 5 Minutes
-2 Hang Power Snatch @ 60%
Front Squat
-3x5 @ 78%

WOD
12 Minute AMRAP of:
200m Suicide Sprint
Tire Flip (As heavy as possible)
3 Hang Snatch (50% of max)
5 Clusters (115/75)







Competition WODS

Throughout the whole week, short metcons performed at moderate intensity. Nothing risky, or new. Strength work shouldn't be anything more than 60% of 1rm. Take Friday completely off. No new exercises. Use this week to focus on form, anything you might be worried about, and lots of mobility work/staying fresh. Drink plenty of water and don't eat anything you don't normally eat. This week is to PREPARE. You aren't going to get any stronger/more fit this week, use it for recovery, freshening up, strategy, refining skill. When the WODs are released, run through the strategy, practice if you want but at low intensity.