This week at 911 CrossFit 1/2-1/6

Monday

For time:
20 Hang Power Clean 95/65
20 Thrusters 95/65
20 SDHP 95/65
20 Push Press 95/65
20 Deadlift 225/185
20 Overhead Squat 95/65
At top of each minute stop and do 4x burpees



Tuesday

Run 800m then...

3 Bar Muscle-ups
5 HSPU
10 Pull-ups
20 Box Jumps
30 Supermans
40 Knees to elbows
50 Burpees
3 Bar Muscle-ups
then...

run 800m


Wednesday

SWOD
Hang Snatch 3x3
Snatch Balance 5x1
Snatch Grip Deadlifts 3x5
Snatch 3x1 (65%, 75%, 85% of 1RM)

then...

"Fran"
21-15-9
Thrusters 95/65
Pull-Ups


Thursday

"Manion"
7 Rounds for time
Run 400m
135lb back squat, 29 reps (can be broken up)

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.



Friday

SWOD
Bench Press 5-5-5-3-3-3

CWOD
"Cindy"
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats