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

Monday

Strength WOD
3-Position Squat Snatch
-3 Sets @ 80%
Snatch Balance
-3x2 @ 70%

WOD
"Running Fran"
21-15-9
Thrusters 95/65
Pull-ups
Run 400m (Run stays 400m every round)



Tuesday

Strength WOD
3-Position Squat Clean
-3 sets @ 80%
Push Press+Split Jerk
-3 sets @ 80% of Jerk 1rm

WOD
10-9-8-7-6-5-4-3-2-1
Dead-lift 225/135
Box Jump
Toe-to-Bar



Wednesday

Strength WOD
Back Squat
-5x3 @ 80%

WOD
10 Minute AMRAP of:
5 HSPU
100m Sprint
5 Wall Climbs
1 Rope Climb



Thursday

Strength WOD
Bench Press
-4x5 @ 85%
Strict Ring Pull-ups
-4 sets till failure

WOD
Three rounds for time of:
500m Row
30 Wall Balls
30 Sit-ups



Friday

Strength WOD
Work up to a max either Clean & Jerk or Snatch

WOD
For time:
100m Farmer's Walk 70/53 (each hand)
10 Tire Flips
20 Hang Power Cleans 135/95
30 Double-Unders
20 HRPU
10 Burpees
100m Farmer's Walk 70/53 (each hand)