This week at 911 CrossFit 8/25-8/29

Monday

Strength
Snatch
-3x2 @ 90%
Pause Back Squat (bottom for two seconds)
-3x4 @ 85%

WOD
Fran V.2
For time:
21-15-9
Cluster 95/65
Burpee Pull-ups



Tuesday

Strength
1 Push Press+1 Jerk
-3 sets @ 10lbs more than last week. (or roughly 90% of Jerk)
Strict Press
-2x7 @ 75%
-1xFailure @ 80%

WOD
15 Minute AMRAP of:
Half Building Farmer's Walk (to the left out the main door, in through garage) 53/35 (per hand)
15 Double Russian KBS 53/35 (per hand)
1 Rope Climb
20 KB Snatch (10 per arm)
1 Rope Climb
5 Tire Flips



Wednesday

Strength
None

WOD
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Time Cap: 25 Minutes

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.



Thursday

Strength
Four rounds not for time of:
8 Floor Press @ 80% of Bench
10 Pendlay Row (Heavy)

WOD
For time:
Run 800m
Row 500m
Three rounds of:
10 Ring Dips
25 HRPU
then...
Run 400m
Row 250m



Friday

Strength
Clean & Jerk
-3x2 @ 90%

WOD
12 Minute AMRAP of:
3-6-9-12-15...etc...
Ground-to-Overhead 135/95
Toe-to-Bar
Box Jump