This week at 911 CrossFit 11/21-11/25

Monday

SWOD
Deadlift
1x5
3x3
3x1

then...

"Diane"
For time:
21-15-9
Deadlift (225/135)
Hand Stand Push Ups

FWOD:
Row 1,000m


Tuesday

"Jim"
For time:
49 Double Unders
49 Pull-Ups
49 Push-ups
49 Squats
49 Wall-Balls
49 Box Jumps
49 Double Unders

FWOD:
Tabata "Hollow Rock"

Wednesday

SWOD
Standing Overhead Press (Strict)
3x5
Floor Press
1x12-15

then...

5 Rounds for time:

400m run
Press, Push, Jerk Complex
5 Reps Press
5 Reps Push Press
5 Reps Push Jerk

Thursday

Skill/Strength WOD:
1-1-1-1-1 Hang Clean
1-1-1-1-1 Power Clean
1-1-1-1-1 Squat Clean

then...

For time:
"Elizabeth"

21-15-9
Clean (135/95)
Ring Dips


Friday

SWOD
"Widowmaker" aka the "20-rep Beathing Squat"
1 set of 20 reps using your 10RM weight (see chart on column by bathroom)
Reason for the term "breathing" is because towards the end, you will be doing more breathing than squatting due to difficulty.  YOU CAN DO IT!

then...

25 minute AMRAP:

21 Broad Jumps
15 Walking Lunges
9 Kettle-Bell Swings
6 Sumo High Pulls
3 Turkish Get-Ups