This week at 911 CrossFit 3/17-3/21

All 911 CrossFit members show up to The Pub on St. Patricks day between 7:30-10pm! Wear your favorite 911 shirt and receive a special gift.

Monday

Strength
Back Squat
-3x3 @ 90%
Deadlift
-3x1 @ 95%

WOD
"Leprechaun's Revenge"
12 Minute AMRAP of:
20 Burpees (10 if wearing green)
10 Thrusters 95/65
5 Pull-up+Toe to bar. (1 Rep equals=1 Pull-up then toe to bar)



Tuesday

Strength
Snatch
-2x2 @ 70%
-1x1 @ 85%
-3x1 @ Heavy Single (Based on how 85% went)

WOD
For time:
Run 800m
four rounds of:
7 HSPU
7 Box Jumps
7 KBS 53/35
then...
Run 400m



Wednesday

Strength
Jerk
-5x2 @ 80%
Push Press
-3x5 @ 80%

WOD
AMRAP
From 0:00-5:00:
6 Hang Power Clean 165/100
6 KB Snatch (per arm) 53/35
From 5:00-10:00
12 Wall Balls
12 Double-Unders



Thursday

Strength
12 Minutes to work on Heavy TGU

WOD
With 20 Minutes on the clock:
Five rounds, four stations
1 Minute-Row 200m
1 Minute- Complex 3-Position Squat Clean+3 Front Squats+3 Jerks @ 80% of Clean 1rm
1 Minute- Sprint 200m
1 Minute- 20 Russian KBS 70/53
At the top of the minute, perform the work at each station. You should have several seconds after completing the station's task before the next minute. Use this time to rest/prepare for the next station. The idea is to perform each task at 100% effort.



Friday

Strength
Clean & Jerk
-15 Minutes to work up to a new max

WOD
CrossFit Open 14.4