This week at 911 CrossFit 3/19-3/23

Monday

SWOD
Standing Overhead Press
3x3 (70%, 80%, 90%, last set is maximum repetition attempt)

WOD
"Weaver"
Four rounds for time:
10 L-Pull ups
15 Push ups
15 Chest-to-bar pull ups
15 Push ups
20 Normal pull ups
15 Push ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina. 


Tuesday

SWOD
Back Squat
1x5 (75%)
1x3 (85%)
1x1 (95%, max repetition attempt)
1x20 Widowmaker (10RM weight)

WOD
For time:
21-15-9
Squat Snatch Rx 95/75 RTG 115/95
50m Sprint


Wednesday

"Flavia"
For time:
121 KBS Rx 35/25 RTG 53/35
600m Row
21Wall Slides
600m Row
121 Ball Slams or Hammer hits

FWOD
3x10 TGU (each set heavier weight)


Thursday

SWOD
Bench Press
5x10 Speed (40-50% of 1RM)

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

Coaching Notes:  SWOD is speed work.  Explode off chest as fast as possible, that is the goal.


Friday

9 min AMRAP:
200m Singles
200m run

6 min AMRAP:
200m Backwards run
5 Cal Row

3 min AMRAP:
25m Sprint
5 Box Jumps

Skill WOD:
60 Handstand hold (Free or against wall)
60 L-Sit hold


Coaching Notes:  Break up skill WOD sets as needed.  Total accumulated time must equal 60 (6 sets of 10 seconds, 10 sets of 6 seconds, etc.)