This week at 911 CrossFit 12/5-12/9

Monday

"Daniel"
For time:
50 Pull-ups
400m run
21 Thrusters 95/65
800m run
21 Thrusters 95/65
400m run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.



Tuesday

SWOD
Widowmaker- Squat 1x20 (of 10RM, see chart) attempt 5-10lbs heavier than 2 weeks ago

CWOD
For time:
50 D/U
25 Wall balls
50 D/U
25 KBS
50 D/U
25 Box Jumps
50 D/U
25 Goblet Squats


Wednesday

For Time:
20-19-18-17....3-2-1 Push ups
1-2-3-4....17-18-19-20 V-ups


Thursday

Warm-up:
1 Mile run
Barbell Only/Skill work
3x3 OHS
3x3 Snatch Balance
3x3 Snatch Push Press
3x3 Power Snatch

SWOD
Snatch  1-1-1-1-1-1-1
GWOD
10 Skin the Cat
Ring Skill Work

Friday

"Linda" aka Bars of Death
10-9-8-7-6-5-4-3-2-1 reps for time
Deadlift 1.5x BW
Bench BW
Clean 3/4 BW