This week at 911 CrossFit 4/2-4/6

Monday

SWOD
Back Squat
1x20 Widow maker (Use 10lbs more than previous widow maker)

WOD
"Gator"
8 Rounds for time of:
5 Front Squat Rx: 185/135
26 Ring Push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Tuesday

SWOD
Deadlift
3x3 (70%, 80%, 90% of 1RM, last set is Maximum repetition attempt)

WOD
5 Rounds for time of:
20 Double Unders
15 Box Jumps
10 Monkey Bar Burpees
5 TGU (each arm)


Wednesday

SWOD
Hang Power Cleans
3-3-3-3-3 (Work up to a new 3RM)

WOD
3 Rounds for time of:
Run 800m
4 15ft Rope Climb
8 GHD Sit-ups
12 Toe to Ring
16 Squat Cleans Rx 105/65 RTG 155/105


Thursday 

SWOD
Bench Press
3x3 (70%, 80%, 90% of 1RM, last set is Maximum repetition attempt)

WOD
"Fran Revisited"
15 Minute AMRAP Ladder:
1 Thruster Rx 95/65
1 Pull-up
2 Thrusters
2 Pull-ups
3 Thrusters
3 Pull-ups
4...
4...
add one rep to every round till time is reached.

Skill:  Muscle ups


Friday

WOD

8 50m Sprints

then...

8 min Bike Sprint
8 min Row
2 Mile Run for time

Skill:  Double Unders