This week at 911 CrossFit 9/22-9/26

Monday

Strength
Front Squat
-Work up to a 3rm

WOD
For time:
50 Wall Balls
30 Cleans 155lbs/105lbs
15 Muscle-ups (Scale: 30 Pull-ups & 30 Dips)



Tuesday

Strength
Snatch Complex:
Snatch Pull+Low Hang Snatch+High Hang Snatch+OHS
-4 sets @ 70%, 75%, 75%, 80% (One set at each percent)

WOD
8 Minute AMRAP of:
10 Box Jumps
10 Hang Power Snatches 95/65
at 8:00 Run 400m as fast as possible



Wednesday

Strength
None

WOD
"The Seven"
Seven rounds for time of:
7 HSPU
7 Thrusters 135/95
7 Knee-to-elbow
7 Deadlifts 245/155
7 Burpees
7 KBS 70/53
7 Pull-ups
Time Cap: 25 Minutes

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Thursday

Strength
Bench Press
-4x5 @ 80%

WOD
Three rounds for time of:
500m Row
16 Single arm Russian KBS 53/35 (8 each arm)
20 Single arm KB Overhead Lunges 53/35 (10 each leg)

Friday

Strength
Back Squat
-4x5 @ 80% of 1rm

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Chest-to-Bar Pull-ups
Clean (Rx: 3/4 Bodyweight)
Tire Flips