Sunday, April 6, 2014

This week at 911 CrossFit 4/7-4/11

ATTENTION! This weekend is our FIFTH Raid Competition at the Europa Fitness Expo! Friday and Saturday we'll be closed. You can still register as a judge at www.raid-games.com! See you there!

Monday


Strength
Squat Snatch
-5x1 @ 85%
Back Squat
-2x10 @ 70%

WOD
"Helen"
Three rounds for time of:
Run 400m
21 KBS 53/35
12 Pull-ups



Tuesday


Strength
12 Minutes to work up to a heavy Power Jerk single

WOD
5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Hang Squat Snatch 95/65
then...

Row 800m



Wednesday


Strength
None

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1 1/2 Body-weight Deadlift
Body-weight Bench Press
3/4 Body-weight Clean



Thursday


Strength 
Power Snatch
-4x3 @ 70%

WOD
5 Rounds for time of:
30 Double Unders
15 Goblet Squats 70/53
5 Shoulder to Overhead (135/95)



Friday


Strength
Squat Clean
-5x1 @ 85%

WOD
F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12


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