This week at 911 CrossFit 12/22-12/26

Holiday Hours: 
Wednesday, Christmas Eve: Morning Classes only
Thursday, Christmas Day: Closed. 
Merry Christmas!!!

Monday

Strength
2-Position Snatch (Floor, high hang)
-4 sets @ 75%

WOD
12 Minute AMRAP of:
30 Goblet Squat Buy-in=70/53
100m Sprint (speed bump and back)
1 Set of the complex:
-3 Power Clean+3 Front Squats+3 Jerks Rx: 85% of Bodyweight
Dropped complex: 3 Burpee Penalty per drop at the end of every round.



Tuesday

Strength
Close-grip Bench Press
-5x3 @ 80% of new 1rm

WOD
6 Minute AMRAP of:
3-6-9-12...
Kettlebell Swings 53/35
Box Jumps
6 Minute AMRAP of:
3-6-9-12...
Push-ups
Sit-ups
Double-Unders



Wednesday

Morning classes only (630am, 830am)

Strength
None

WOD
For time:
Row 1,000 meters
30 Ring Dips
30 Sumo Deadlift high-pulls 75/45
30 Handstand Push-ups
30 Power Snatches 75/45
30 Burpees
30 Pull-ups
30 Thrusters 75/45



Thursday

Closed. Merry Christmas!



Friday

Strength
Back Squat
-4x6 @ 75% of 1rm

WOD
Three rounds for time of:
400m Run
1 Rope Climb
6 Deadlift 275/155
12 Russian Single-arm KBS 53/35 per arm (24 total)