This week at 911 CrossFit 11/24-11/28

Thanksgiving Hours: 
Thursday: 830am. 930am-11am open gym.
Friday: Only morning hours (630am, 830am, 930am-11am open gym)
Saturday: Normal morning hours (9am trial, 10am members)

Monday

Strength
Squat Snatch (2 second pause at the bottom of every rep)
-5x1 @ 80%

WOD
10 Minute AMRAP of:
7 Deadlifts 225/135
7 Barbell Burpees
7 Toe-to-bar+Pull-up (1 rep=1 Toe-to-bar and pull-up)


Tuesday

Strength
Push Press+Jerk
-4x2+1 @ 80% of Jerk max (2 push presses, 1 jerk)

WOD
Three rounds for time of:
Row 200m
10 Russian KBS 70/53
20 Single-arm KB Push press 53/35 (10 per arm)
30 Double-unders



Wednesday

Strength
None

WOD
Three rounds for time of:
30 Squat clean 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.



Thursday

Strength
Three rounds not for time of:
8 Floor Press, 80% of bench 1rm
8 Pendlay Row

WOD
6 Minute AMRAP of:
1 Rope Climb
10 HSPU
10 Ring Dips
6 Minute AMRAP of:
10 Box Jumps
15 HRPU
20 Sit-ups



Friday

Strength
Squat Clean
-6x1 @ 85%

WOD
12 Minute AMRAP of:
Sprint 100m
5 Front Squats 135/95
Run 200m (Med ball overhead)
10 Barbell Lunges (Back rack, 5 per leg) 135/95
100m Farmer's Walk 53/35 (per hand)