This week at 911 CrossFit 1/9-1/13

Monday

SWOD
3x5 Standing Overhead Press (65%, 75%, 85%* of 1RM)
*Last set attempt for maximum repetitions, hitting at least 5
3x5 Push Press (Same weight as last set of OHP)

CWOD
For time:
10 HSPU
20 Knees to elbows
30 Burpees
40 Box Jumps
50 Dips
60 Pull-ups
70 Push-ups
80 Sit-ups
90 Squats
100 Double-Unders


Tuesday

1 Round for time:
Run or row 200m
21 Deadlifts 225/185
Run or row 400m
21 Sledgehammer Tire hits
Run or row 800m
21 KB Swing 53/35
Run or row 1000m
21 Ball Slams 20lb
Run or row 1600m


Wednesday

SWOD
3x5 Deadlift (65%, 75%, 85%* of 1RM)
*Last set attempt for maximum repetitions, hitting at least 5

CWOD
3 Rounds
Run 400m
1 Rope Ascent
2 Clean & Jerk (Bodyweight)
3 HSPU
4 DB Thrusters 50/35
5 Burpee Box Jumps
6 Wall Balls 20/12
7 Goblet Squats 53/35
8 Pull-ups
9 SDHP115/85
10 Knees to elbows
11 KB swings 53/35
12 Walking Lunges



Thursday

For time
50 Squat Jumps
10 Push Jerks 135/95
40 Squat Jumps
20 Push-ups
30 Squat Jumps
30 Pull-ups
20 Squat Jumps
40 V-Ups
10 Squat Jumps
50m Bear Crawl



Friday

SWOD
3x3 Hang Power Clean (65%, 75%, 85% of 1RM)
3x5 Clean Pull
3x5 Snatch-Grip Deadlift

CWOD
"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards