This week at 911 CrossFit 5/28-6/1

MEMORIAL DAY WE WILL ONLY HAVE THE MORNING CROSSFIT AND BOOT CAMP CLASSES:

CrossFit: 6:30am, 7:30am, 8:30am, 10:30am

Boot camp: 5:30am, 9:30am

Monday

As per CrossFit Memorial Day Tradition, we will be doing the Hero workout "Murph" in honor of all the fallen soldiers who made the ultimate sacrifice for our great country.

"Murph"

For time:

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Tuesday

SWOD

Hang Snatch

2x3 (70%)

2x3 (75%)

1x1 (80%)

1x1 (85%)

WOD

20 Minute Amrap

15 Hip Extensions

30 Yard Lunge

15 Toe-to-bar

2 minute rest then...

Tabata unanchored Sit-ups

Wednesday

SWOD

Standing Overhead Press

1x5 (75%)

1x3 (85%)

1x1 (95%-max repetition attempt)

WOD

5 Rounds for time:

30 SDHP+KBS 53/35

50/100/150/100/50 yard KB Run and Carry 

Coaching Notes: 25 minute time cap.  Dropped Kb during run is 5 burpee penalty.

Thursday

SWOD

Back Squat

1x5 (75%)

1x3 (85%)

1x1 (95%-max repetition attempt)

Deadlift 1x5 (85%)

WOD

For total time of:

25 Burpee buy in

then...

4 Rounds of:

10 Ring Dips

10 Deadlifts (RTG 345/255lbs, Rx 305/205lbs)

100m Backward Run

Friday

SWOD

Hang Clean

2x3 (70%)

2x3 (75%)

1x1 (80%)

1x1 (85%)

WOD

For time:

6 5 4 3 2 1...2 minute rest then...1 2 3 4 5 6 of:

Wall Slides

Clean and Jerk (RTG 20lbs over Body Weight, Rx Body weight)