This week at 911 CrossFit 9/2-9/6

Labor Day we will only have one class at 8:30am.

Monday

Strength
Front Squat with pause at bottom
-3x5 @ 90% of Clean 1rm
Back Squat
-1x20 @ 60% of 1rm

WOD
"Tyler-Alvez-Shumanator Birthday Hell"
15 Minute AMRAP of:
2 Leg-less Rope Climbs
34 Wall Balls
34 HRPU

Top of every minute: 3 Burpees



Tuesday

Strength
None

WOD
"Hotshots 19"
Six rounds for time of:
30 Squats
19 Hang Power Cleans 135/95
7 Strict Pull-ups
400m Run
Time Cap: 40 Minutes

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Donate here:

https://hotshots19.crossfit.com/



Wednesday

Strength
EMOM for 6 Minutes
-2 Hang Snatches @ 75%
Push Press
-5x5 Heavy

WOD
5 Minute AMRAP
5 Deadlifts 275/155
5 Barbell Burpees
5 Toe-to-bar

rest two minutes then...

5 Minute AMRAP
5 KBS 53/35
5 Box Jumps
5 Sit-ups



Thursday

This Saturday, sign up here: Www.t2trun.org

Strength
Overhead Squat
-3x5 @ 90% of Snatch 1rm
Back squat
-3x5 @ 80%

WOD
5 Rounds for time of:
Barbell Complex
-3 Deadlifts+3 Hang Cleans+3 Front Squats  155, 115
100m Sprint
then immediately...
3 rounds of:
16 Stationary Barbell Lunges (8 per leg)  135, 95
10 DB Snatch 55, 35 (5 per arm)



Friday

Strength
Bench Press
-5x5 @ 80%

WOD
"JT"
21-15-9
HSPU
Ring Dips
Push-ups

rest five minutes then...
Row 1500m or
Bike 8 minutes or
Run 1600m



In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor