This week at 911 CrossFit 5/7-5/11

In spirit of this year's CrossFit Games, this week we will be doing the official Regional Workouts.  The prescribed weight is the same as in the actual Regionals, however the time caps have been extended a few minutes.  Enjoy!
To see the demonstrations, click here: http://games.crossfit.com/workouts/regionals-individual

Monday

CrossFit Regional Individual Event 1
"Diane"
21-15-9
Deadlift (225, 115lbs)
Handstand push-ups
Time cap: 12 minutes


CrossFit Regional Individual Event 3
Four rounds for time:
10 One-arm dumbbell snatches (100/70lbs)
Sprint
Time cap: 12 minutes


Tuesday

Skill WOD
Pistols
Hang cleans

WOD

CrossFit Regional Individual Event 2
For time:
Row 2,000m
50 Pistol (one leg) squats (alternating, 25 each)
30 Hang cleans (225, 135lbs)
Time cap: 30 minutes



Wednesday

WOD
CrossFit Regional Individual Event 4
For time:
50 Back Squats (135/95lbs)
40 Pull-ups
30 Shoulder-to-overhead (135/95lbs)
50 Front Squats (85/65lbs)
40 Pull-ups
30 Shoulder-to-overhead (85/65lbs)
50 Overhead Squats (65/45lbs)
40 Pull-ups
30 Shoulder-to-overhead (65/45lbs)
Time cap: 35 minutes

FWOD
Tabata Planks


Thursday

WOD
CrossFit Regional Individual Event 5 Altered
Snatch Ladder with Double Unders
18 minute AMRAP:
Perform 20 Double Unders then one snatch.
Add 10 pounds to your snatch every round.  Take as many attempts as necessary to complete your snatch.  When you can no longer perform the snatch at X amount of weight, perform double-unders until time has ended.
Men start at 95lbs
Women start at 45lbs

FWOD
Barbell Rows
5x10


Friday

WOD
CrossFit Regional Individual Event 6
For time:
Three rounds of:
7 Deadlifts (345/225lbs)
7 Muscle-ups (Scaled: 7 pull-ups, 7 ring dips)
then,
Three rounds of:
21 Wall Ball Shots (20/14lbs at 10')
21 Toes to Bar
then,
100' Farmer carry (100/70lbs each hand)
28 Burpee box jumps
100' Farmer carry (100/70lbs each hand)
3 Muscle-ups
Time cap: 35 minutes

FWOD
60 Second L-Sit hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)
60 Free Hand Stand hold (break up if necessary, example: 3 sets of 20 seconds, 6 sets of 10 seconds)