This week at 911 CrossFit 8/11-8/15

Monday

Strength
Three-position Snatch
-3 sets @ 80% of 1rm (from last week)
Pause Back Squat (Bottom for 2 seconds)
-3x6 @ 75%

WOD
10 Minute AMRAP of:
7 Deadlifts 275/155
14 KB Thrusters 45/30 (in each hand)
14 Lateral Box Step overs (total) 45/30 (Kettlebell in each hand)
At 10:00: Run 400m



Tuesday

Strength
Overhead Complex:
3 Push Presses+1 Jerk
-3 sets @ 90% of last weeks 3rm
Strict Press
-3xFailure @ 80% of Strict Press 1rm

WOD
Three rounds for time of:
10 HSPU
20 Wall Balls
then immediately:
Three rounds for time of:
10 Toe-to-Bar
20 Sit-ups



Wednesday

Strength
Three-position Clean
-3 sets @ 80% of 1rm (from last week)
Front Squat
-3x3 @ 90% ofClean 1rm

WOD
"KettleHell" 53/35
12 Minute AMRAP of:
10 KBS
10 Left Arm Russian KBS
10 Right Arm Russian KBS
10 Goblet Squats
10 Overhead Lunge
Row 500m



Thursday

Strength
Four rounds not for time of:
3 Bench Press @ 85%
Max Effort Parallel Ring Row (Legs on box)

WOD
10 Minute AMRAP of:
0:00-5:00
3 Hang Power Snatches 135/75
3 Muscle-Ups (Scale: 5 Pull-ups, 5 Dips)
5 Barbell Burpees
5:00-10:00
5 Hang Power Cleans 135/75
5 Chest-to-bar Pull-ups
5 Burpee Box Jump Overs



Friday

Strength
Deadlift
-Work up to a 2rm
L-Sit
-Accumulate one minute

WOD
14 Minute AMRAP of:
40 HRPU Buy-in then...
2 Rope Climbs
10 Sumo-Deadlift High Pull 70/45
20 Calorie Row
30 Double-Unders