This week at 911 CrossFit 9/29-10/3

Monday

Strength
Front Squat
-4x3 @ 90% of last weeks 3rm

WOD
10 Minute AMRAP of:
500m Row buy-in
then...
Complex:
5 Deadlifts+5 Squat Cleans+5 Shoulder to Overhead 155/105
10 Pull-ups
at 10:00 Row 500m



Tuesday

Strength
Segment Snatch+Snatch+OHS. (Segment snatch=Peform a normal snatch but pause at your knee for 2 seconds)
-4 sets @ 80%

WOD
With a 10:00 Clock
0:00-5:00 AMRAP:
8 KBS 53/35
Sprint 50m
16 HRPU
Sprint 50m
Then...
5:00-10:00 AMRAP:
10 Burpees
100m Sprint



Wednesday

Strength
None

WOD
"Mr. Joshua"
Five rounds for time of:
Run 400m
30 GHD Sit-ups (sub for sit-ups with 10lb plate if GHD is occupied)
15 Deadlifts 250/145
Time cap: 25 Minutes

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



Thursday

Strength
Three rounds not for time of:
10 Floor Press @ 70% of bench 1rm
10 Parallel Ring Row (feet on box)

WOD
Four rounds for time of:
10 HSPU
13 Toe-to-Bar
16 Box Jumps



Friday

Strength
Clean Complex:
Segment Squat Clean+Squat Clean+Jerk
-4 sets @ 80%

WOD
15 Minute AMRAP of:
3 Snatches 135/95
1 Rope Climb
9 Cleans 135/95
3 Muscle-ups (Scale: 6 Chest-to-bar pull-ups+6 Dips)