This week at 911 CrossFit 12/1-12/5

Monday

Strength
Snatch
-3x2 @ 80%
-3x1 @ 85%

WOD
"Karabel" (Karen+Isabel)
Five rounds for time of:
6 Snatches 135/95
30 Wall Balls
Time cap: 15 minutes



Tuesday

Strength
Jerk
-5x2 @ 85%

WOD
5 Minute EMOM (0:00-5:00)
L-Sit Hold
Remaining time: Burpees
7 Minute AMRAP (5:00-12:00)
15 Knee-to-elbow
15 Russian Swings 53/35
15 Double-unders



Wednesday

Strength
None

WOD
"Bulger"
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
7 Front Squat 135/95
7 Handstand push-ups
Time cap: 25 minutes

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.



Thursday

Strength
Three rounds for time of:
6 Close-grip bench press 80%
8 Dumbbell Rows (per arm)

WOD
12 Minute AMRAP of:
3-6-9-12-15-18-21...
Hang Power Clean 155/105
Ball Slam
Sumo Deadlift 225/155
Box Jump



Friday

Strength
Clean
-3x2 @ 80%
-3x1 @ 85%

WOD
For time:
Run 400m
3 Rope Climbs
100ft Tire flip (50ft and back)
200m Farmer's Walk (combined weight in each hand=bodyweight)
100ft Tire flip
3 Rope Climbs
Run 400m