This week at 911 CrossFit 8/4-8/8

Monday

Strength
Work up to a new Clean & Jerk 1rm

WOD
12 Minute AMRAP of:
5-10-15-20-etc...
Hang Squat Clean 155/105
1 Rope Climb
Wall Balls
1 Rope Climb
First round is: 5 hang squat cleans, 1 rope climb, 5 wall balls, 1 rope climb, then 10 hang squat cleans, 1 rope climb, 10 wall balls, 1 rope climb, then 15 hang squat cleans, etc....So only the hang squat cleans and wall balls go up by 5 reps per round. Rope climbs stay at 1.



Tuesday

Strength
Push Press
-Work up to a 3rm
Strict Pull-up
-3xFailure

WOD
13 Minute AMRAP of:
Buy-in: Run 800m
3 Power Snatches 135/95
5 HSPU
7 Box Jumps
at 13:00 Run 800m



Wednesday

Strength
Snatch
-Work up to a new 1rm

WOD
5 Minute AMRAP of:
10 Burpees
50m Sprint
20 HRPU
50m Sprint

rest two minutes then...

5 Minute AMRAP of:
5 Deadlifts 225/135
7 Ball Slams
9 Toe-to-Bar



Thursday

Strength
Close-grip Bench Press
-4x3 @ 85%

WOD
Three rounds for time of:
500m Row
5 KB Snatches 70/53 (5 per arm)
10 Clusters 135/95
20 Pistols (10 per leg)



Friday

Strength
Back Squat
-3x10 @ 70%

WOD
18 Minute AMRAP of:
15 KBS 53/35
15 Russian KBS 53/35
15 Pull-ups
50 Double-Unders
50ft Tire Flip (As heavy as possible)