This week at 911 CrossFit 5/5-5/9

Monday

Strength
15-20 Minutes to find a new Snatch 1rm

WOD
CrossFit Regionals Event #2- "Nasty Girls V2"
Three rounds for time of:
50 Pistols, alternating (25 per leg)
7 Muscle-ups
10 Hang Power Cleans 175/115



Tuesday

Barbell Club 5:30pm in the back

Strength
Back Squat
-3x2 @ 90%
Strict Press
-3x5 @ 80%

WOD
10 Minute AMRAP of:
Sprint 100m
10 OHS 95/65
10 Box Jumps
10 Two Handed Kettle-bell Swing 106/70

Gymnastic Finisher:
Tabata Hollow Rock/Plank (alternate between rounds)



Wednesday

Strength
Clean+Push Press+Jerk
-4 sets @ 80%

Skill Work:
Partner Handstand holds (spot each other)

WOD
CrossFit Regionals Event #4
For time:
21-15-9-6-3
HSPU
Front Squats (195/125)
Burpees



Thursday

Strength
Bench Press
-3x3 @ 85%
-1xBodyweight, max reps
Strict Ring Pull-ups (Scaled, Strict Ring Rows, feet on box)
-4xFailure

WOD
Cardio Gone Bad
Three rounds:
1 Minute Max Effort Row
1 Minute Max Effort Double Unders
1 Minute Max Effort Bike, high gear
1 Lap Around the building
Each round will start 2 minutes after lap starts. Faster run=more rest



Friday

Strength
15-20 Minutes to find Back Squat or Front Squat 1rm

WOD
CrossFit Regionals Team Event #4
Make teams of three people.
Complete:
50 Thrusters 135/95
10 Rope Climbs
40 Thrusters
8 Rope Climbs
30 Thrusters
6 Rope Climbs
Tag in, tag out style. When you're tired, switch.