911 CrossFit: This week at 911 CrossFit 5/12-5/16

Sunday, May 11, 2014

This week at 911 CrossFit 5/12-5/16

Big CONGRATS to Monchi and Allen who had there first CrossFit Regional appearance this year! Both athletes started their CrossFit career at 911 CrossFit and have since moved to Miami and Tallahassee. Be sure to congratulate them on their stellar performance this weekend.

Now we root on for Lynn Johnson who will competing at the CrossFit Games this July!

Be sure to check out the board to see who's competing in what with all the competitions coming up this summer. Also, if your name isn't there, add it! We want to cheer you on and support you every step of the way to lead you to success!

Monday

Strength
Snatch
-3x3 @ 70%
Snatch BTN (Behind-the neck) Push Press+Overhead Squat
-3x3+3 @ 80% of Snatch
Back Squat
-1x20 @ 60% of 1rm

WOD
10 Minute AMRAP of:
1 Cluster (Clean+Thruster) 135/95
3 Pull-ups
2 Clusters
6 Pull-ups
3 Clusters
9 Pull-ups
4 Clusters....
Repeat the pattern of an additional cluster and 3 additional pull-ups per round.

Tuesday

Strength
Power Clean+Power Jerk
-2x3 @ 70%
-3x2 @ 80%

WOD
For time:
10 Hang Squat Snatches 115/75
Run 800m
30 KB Snatches 53/35 (total, 15 per arm)
Run 800m
50 HRPU

Wednesday

Strength
None

WOD
"Adam Brown"
2 Rounds for time:
24 Reps 295/205lb Deadlift
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Reps 195lb/105lb Bench Press
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Cleans 145/75lbs

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.
He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Thursday