This week at 911 CrossFit 3/31-4/4

Monday

Strength
Squat Snatch
-4x2 @ 80%
Back Squat
-3x10 @ 65%

WOD
For time:
10 Burpee Box Jumps
Medium Route Run (Formerly known as the 400m run. Out the front door, both buildings to garage door)
10 Burpee Box Jumps
20 Pull-ups
Medium Route Run
10 Burpee Box Jumps
20 Pull-ups
30 Wall Balls
Medium Route Run



Tuesday

Strength
Split Jerk
-5x1 @ 85%
Push Press
-3x5 @ 75%

WOD
12 Minute AMRAP of:
5 Rope Climb Buy-in
100m Sprint
10 Kettlebell Ground to Overhead (5 per arm) 53/35
50m Broad Jump (Half way speed bump and back)



Wednesday

Strength
None

WOD
"Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knees-to-elbow
7 Deadlift 245/145
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 35 Minutes


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


Thursday

Strength
Power Snatch
-5x2 @ 75%

WOD
10 Minute AMRAP of:
40 Double-Unders*
30 HRPU
20 Sit-ups
*Record misses, whether it's double-unders or singles. Every miss=1 Man Maker as soon as 10 minutes is over.



Friday

Strength
Squat Clean
-4x2 @ 80%
Back Squat
-3x5 @ 80%

WOD
Five rounds of:
200m Row
Barbell Complex:
-10 Front Squats, 10 Barbell Lunges (Front Rack), 10 Shoulder-to-Overhead 95/65