This week at 911 CrossFit 12/19-12/23

Monday

"Adam Brown"
2 Rounds for time:
24 Reps 295/205lb Deadlift
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Reps 195lb/105lb Bench Press
24 24'' Box Jumps
24 Wall Shots 20/12lbs
24 Cleans 145/75lbs


Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 



Tuesday

For time:
100m Sprint
10 Ring Dips
20 HSPU
30 T2B
40 Pistols
50 Push Press 95/65
60 V-ups
70 Double Unders


Wednesday:

SWOD
Back Squat 5-3-1* [Last set is for max repetitions attempt.  Add 10% to each set, starting with 70% of 1RM (70,80,90)]

CWOD
"Eva"
5 Rounds for time:
800m Run
30 KBS 2 pood
30 Pull-ups


Thursday:

5 rounds for quality:
Row 20 cal
5 Snatch Balance
10 Power Snatch
15 Split Jerks


Friday:

SWOD
Bench Press 5-5-5-3-3-3

CWOD
7 minute AMRAP
1 Rope Climb
12 Ring Push-ups

then...

7 minute AMRAP
30 Kettle SDHP 53/35
15 Box jumps

then...

7 minute AMRAP
7 Hang Power Cleans 135/95
7 Push Jerks 135/95