This week at 911 CrossFit 7/21-25

Let's all cheer on Lynn Johnson as she competes this week at the CrossFit Games!!! We'll keep you posted on Facebook what times she'll be on so you can watch the live stream. You can watch at Games.CrossFit.com and WatchESPN.com

Monday

Strength
Clean & Jerk
-2x3 @ 80%
-3x2 @ 85%

WOD
For time:
20 Deadlifts 225/135
Row 300m
30 Sumo Deadlift High Pull 70/53 (use one kettlebell)
30 Wall Balls
30 Overhead Lunges 45lb/25lb plate (15 each leg)
200m Run (Entire Building, door to door)



Tuesday

Strength
Back Squat
-4x5 @ 10 more pounds than last week, or 85% if you haven't been following

WOD
12 Minute AMRAP of:
100m Sprint
2 Rope Climbs
10 Box Jumps
10 KBS 53/35



Wednesday

Strength
Snatch
-2x3 @ 80%
-3x2 @ 85%

WOD
3 Rounds for time of:
Run 400m
10 Hang Power Snatches 115/75
10 Barbell Burpees (5 each side)



Thursday

Strength
Bench Press
-Work up to a 1rm
Hand Stand Push Up
-3xFailure

WOD
Row 1k
then...
5 rounds of:
5 Strict Pull-ups
10 Broad Jumps
15 HRPU



Friday

Strength
Overhead Squat
-Work up to a 1rm
Front Squat
-3x5 @ 80%

WOD
10 Minute AMRAP of:
3 Wall Climbs
8 Dumbbell Hang Power Cleans+Push Press (Rx: total weight=50% of bodyweight)
16 KB Snatch (8 per hand) 53/35