This week at 911 CrossFit 9/26-9/30

MONDAY

W.O.D

6 rds for Max Reps:
30 sec of Pull ups
30 sec of rest
30 sec of Burpees
30 sec of rest

G.W.O.D

5 rds of:

10 V-ups

Hold at the bottom for max hold

rest 90 secs

TUESDAY

“Madi”

For time:

100 Unders
90 Super mans
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

WEDNESDAY

S.W.O.D

Deadlift 5x3

C.W.O.D

3 Rounds for time:
Run 400
7 Muscle-ups

THURSDAY

"Optimun"

A. 2:00 AMRAP Front Squat (from floor) – 95#/65#
Rest 3:00
B. 2:00 AMRAP Double Unders
Rest 3:00
C. 2:00 AMRAP OHS (from Floor) – 95#/65#
Rest 3:00
D. 2:00 AMRAP Double Unders
Rest 3:00
E. 2:00 AMRAP Front Squat (from floor) – 95#/65#

FRIDAY

Long Jumps for Distance - 3 consecutive jumps x 5 sets, rest 90 seconds
Ring Inverts - 5 reps x 5 sets, rest 90 second
Perform the above together

Weighted Back Extension - 6-8 resp x 5 sets @ 3011, rest 2:00

Coach’s notes:  Post best distance in the long jumps, comments on ring inverts and loads for weighted back extension.