This week at 911 CrossFit 9/19-9/23

MONDAY

Dynamic warm up
Bergener warm up

W.O.D

Power Clean 3-3-3-3-3

Then,

"THE CLEANER"

12-9-6

Power Cleans 135/95
Toes 2 Bar

TUESDAY

For QUALITY:

6 Skin the cat 

10 Bridge ups  

4 Skin the cat  

15 Bridge Ups  

2 Skin the Cats  

20 Bridge Ups  

S.W.O.D

Shoulder press: 5x5 135/95 LBs

WEDNESDAY

C.W.O.D

"MUGGED"

800 M Run
12 K.B snatches 53/35 (each side)
12 Ring Pushups (or scaled versions

G.W.O.D

5 ROUNDS for QUALITY:

10 V-Out

Max Hold at bottom of V-Out

Recover 90 seconds 

THURSDAY

500 m row for time @ Max Effort
rest 5 min

400 m SPRINT!
rest 3 min

"21"

20 down to 1 push-ups
1 up to 20 Sit ups

Tech work: Muscle ups

FRIDAY

"BLIND DATE"

1 Push press 155/115

1 round of Cindy

2 P.P. 155/115

1 round of Cindy

3 P.P

1 cindy

4 P.P

1 cindy

5 P.P.

1 Cindy

6 P.P.

1 Cindy

7 P.P.

1 Cindy

8 P.P.

1 Cindy

9 P.P.

1 Cindy

10 P.P.

1 Cindy.

Tech Work: H.S.P.U.

3 rds for time