This week at 911 CrossFit

Monday

Strength
Back Squat
-4x8 @ 70% of last weeks 1rm (or current 1rm)

WOD
12 Minute AMRAP of:
5 Box Jumps
5 Deadlifts 245/135
10 Double-Unders
10 Kettlebell Thrusters 53/35 (per hand)



Tuesday

Strength
Snatch
-15 minutes to work up to a heavy single (Doesn't have to be a max, just your day's best)

WOD
Three rounds of:
400m Row
12 Toe-to-Bar
12 Sit-ups
12 Burpees
12 Ball Slams
200m Run (Entire our building)
*Note: Run/Row can be swapped in event of big class



Wednesday

Strength
Floor Press
-3x10 @ 65-70% of Bench Press 1rm
Parallel Ring Row (Feet on Box)
-4x10

WOD
Three rounds of:
3 Rope Climbs
100m Farmer's Walk 53/35 per hand
100m Sprint
10 Squat Cleans 135/95



Thursday

Strength
Power Clean
-1x3 @ 75%
-1x2 @ 80%
-4x1 @ 85%

WOD
10 Minute AMRAP of:
5 Pistols Left Leg
5 Russian KBS Left arm only 53/35
5 Pistols Right Leg
5 Russian KBS Right arm only 53/35
10 Pull-ups



Friday

Strength
Weakness:
Choose either Overhead Squat or Front Squat (Depending on your weakness/skill)
-4x5 @ 70% (of relevant olympic lift 1rm) with 1 second pause at bottom.

WOD
Five rounds of:
4 Barbell Burpees (Total)
8 Hang Power Snatch
12 HRPU
16 Wall Balls
Time Cap: 15 Minutes



Road to Regionals


It's 10 days to the Open. No need to max out or go crazy insanely heavy. Use this week to do the WOD's at light intensities, not 100%.
Also, HQ is strongly hinting at triple unders and gymnastic movements. Practice both double unders and triple unders all week. Also, hspu, and definitely muscle-ups.