This week at 911 CrossFit 6/23-6/27

Monday

Strength
Snatch
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"Mary"
Five rounds for time of:
5 HSPU
10 Alternating pistols (5 each leg)
15 Pull-ups



Tuesday

Strength
Clean & Jerk
-Find a new 1rm. If you're a beginner, work on technique.

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Power Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



Wednesday

Strength
None

WOD
"The Ghost"
Six rounds of:
1 Minute Row
1 Minute Burpees
1 Minute Double-Unders
1 Minute Rest



Thursday

Strength
Bench Press
-Find a new 3rm

WOD
10 Minute AMRAP of:
400m Run Buy-in
then amrap of:
7 Ring Dips
7 KBS 53/35
7 Thrusters 95/65
At 10:00 Run 400m



Friday

Strength
Back squat
-Find a new 3rm

WOD
200m Overhead Med Ball Lap (around entire building)
then three rounds of:
1 Wall Climb
10 Wall Runs (Shoulder taps, 5 per shoulder)
20 Wall Balls
10 Ball Slams