This week at 911 CrossFit 2/16-2/20

Sign up for the Open! Last week of multiple Open WODs to get you ready. Take advantage of the technique work in the strength WODs and practice your weaknesses before/after class.

Monday

Strength
Snatch From Power Position (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5 @ 50%
-2x4 @ 55%
-1x3 @ 60%

WOD
CrossFit Open WOD 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups



Tuesday

Strength
Clean From Power Position & Jerk (Shouldn't fail, be too hard, etc. Prepping for Open)
-1x5+3 @ 50%
-2x4+2 @ 55%
-1x3+2 @ 60%

WOD
For time:
"Running Annie"
50-40-30-20-10
Double Unders
Sit-ups
200m Run



Wednesday

A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets)

*Start moderate and add weight to each set of 3 reps. Do NOT post load.

**Very important to keep chest facing forward while performing the heavier back squats in case you need to dump the weight. Stay within your limits

B) AMRAP 5:
7 Thruster (95/65)  (RX+ do 115/75)
9 T2B

REST 5

C) AMRAP 5:
20 KB SWING
20 HR PUSHUPS

Thursday

A) EMOM 10: (alt)

·         2 power clean & push jerk – 80% range (not TnG)

·         5 WTF’s

B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc….

·         clean & jerk (95/65)  RX+ do 135/95

·         burpee over bar

(this is also a power clean and push jerk)

Friday

10-1 (10 of each, 9 of each, etc…)

hang clean 115/85

Front rack alt lunges  115/85

*200m run after each odd round

*800m run after the last round (the ’1′ round)