This week at 911 CrossFit 6/16-6/20

Monday

Strength
Squat Snatch
-3x1 @ 90%
Snatch Push Press+Snatch Balance

WOD
15 Minute Cap:
10 Power Cleans 155/105
1 HSPU
9 Power Cleans
2 HSPU
8 Power Cleans
3 HSPU...
Continue pattern until 1 Power Clean and 10 HSPU



Tuesday

Strength
Squat Clean & Jerk
-4x1 @ 90%

WOD
12 Minute AMRAP of:
400m Run
10 Burpee Box Jumps
10 Toe-to-Bar



Wednesday

Strength
Back Squat
-5x3 @ 88%

WOD
Four rounds for time of:
7 Deadlifts 305/185
14 Wall Balls
21 Double Unders



Thursday

Strength
Bench Press
3x5 @ 80%
-1xfailure @ bodyweight
Dumbbell Row
-4x8 (per arm), heavy

WOD
15-12-9-6-3
Chest-to-Bar Pull-ups
Box Jumps
HRPU



Friday

Strength
Work up to a heavy single either Snatch or Clean & Jerk. No more than 3 failed attempts.

Team WOD
For time, Complete:
-1000m Relay Run. (You will complete laps around our building. Start and finish line is the speed bump. Every lap you switch relay style. Five laps total.)
-50 Med Ball Sit-ups. (Feet must touch, med ball must be passed every sit-up. 20/12. 50 total sit-ups, 25 each)
-8 Rope Climbs (Take turns or don't, strategy is up to you).
-10 Tire flips. (Take turns flipping tire)