This week at 911 CrossFit 1/5-1/9

Monday

Strength
Snatch
-5x1 @ 85%

WOD
For time:
21-15-9
Overhead Squat 95/65
Pull-ups
Box Jumps 30"/24"



Tuesday

Strength
Three rounds not for time of:
8 Floor Press @ 75% of 1rm
8 Barbell Rows

WOD
14 Minute AMRAP of:
Row 500m
20 HRPU
20 Knee-to-Opposite elbow (10 per side, alternating)
20 Double-unders



Wednesday

Strength
None

WOD
"Luke"
For time:
Run 400 meters
15 Clean and Jerk 155/105
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots
Run 400 meters
45 Kettlebell swings, 53/35
Run 400 meters
30 Ring Dips
Run 400 meters
15 Barbell Lunges 155/105
Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.



Thursday

Strength
Jerk
-5x1, Start with 75% and add weight every set.

WOD
Five rounds for time of:
5 Deadlift 245/155
10 Barbell Burpees (5 per side)
15 Pull-ups



Friday

Strength
Back Squat
-4x4 @ 85% of 1rm

WOD
12 Minute AMRAP of:
100m Sprint (speed bump and back)
10 Tire Flips
100m Farmer's Walk 70/40 (per hand)
10 HSPU