This week at 911 CrossFit 12/8-12/12

Monday

Strength
Snatch
-Work up to a new 1rm

WOD
EMOM (0:00-4:00)
4 Snatches 135/95
Remaining time between minutes: Toe-to-bar
EMOM (4:00-8:00)
4 Clusters 135/95
Remaining time between minutes: Box Jump
at 8:00:
Row 500m



Tuesday

Strength

Jerk
-Work up to a new 1rm

WOD
For time:
21-15-9
Pull-ups
Russian KBS 70/53
Burpees



Wednesday

Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight




Thursday

Strength
Barbell Row
-4x10

WOD
12 Minute AMRAP of:
1 Rope Climb
3 Muscle-ups
6 Box Jump Overs
9 HRPU



Friday

Strength
Back Squat
-Work up to a new 3rm

WOD
Three rounds for time of:
400m
10 Front Squat 115/75
10 Shoulder-to-Overhead 115/75
10 Hang Power Clean
*Every time you drop the bar, 5 Double-Under penalty at the end of each round per drop. (Example: 3 drops means 15 double-unders before starting the next round)