This week at 911 CrossFit 11/4-11/8

Monday

Strength
Every Even Minute for 8 Minutes
Clean Complex
Clean+Hang Clean+Front Squat+Jerk @ 75% of 1rm
rest then
Back Squat
-3x5 @ 83% of 1rm

WOD
The Pantheon Games WOD "Prometheus" Modified
With a 14 Minute timer:
Row or Run 800m
Then 3 rounds of:
10 Hand release clapping push-ups
10 Sit-ups
Then with the remaining time:
AMRAP of:
4 Muscle-ups (Scale to 4 Pull-ups)
4 Toe-to-bar
4 Burpee Box Jump Overs



Tuesday

Strength
Four rounds not for time of:
10 Floor Press @ 70% of Bench Press 1rm
10 Barbell Row Heavy intensity but flawless

WOD
10 Minute AMRAP of:
30 Burpee Buy-in
10 KBS 70/53
2 Rope Climbs



Wednesday

Strength
Five sets of the Snatch Complex:
Snatch+Hang Snatch+2 Overhead Squats

WOD
Five rounds for time of:
10 Wall Climbs
10 Toes-to-bar
20 Box Jumps



Thursday

Strength
15 Minutes to work on heavy TGU & Max Handstand Hold Attempts (Off wall and on wall)

WOD
Three rounds for time of:
100 Double-unders
21 Lateral Burpees (Over barbell)
7 Power Snatches 135/95


Friday

Strength
Clean & Jerk
15 Minutes to work up to a heavy single

WOD
Three rounds for time of:
15 Overhead Squats 95/65
15 L Pull-ups
15 Split-Jerks 95/65
15 Knees-to-Elbows
15 Hang Clean 95/65


Coaching Notes: Heavy single means a heavy one rep attempt. If you feel good, go for a max, if not work up to what's heavy to you that day. Don't attempt a weight more than three times.