This week at 911 CrossFit 4/30-5/4

Monday

SWOD
Standing Overhead Press
1x5 (@ 75%)
1x3 (@ 85%)
1x1 (@95% max rep attempt)

WOD
"High Octane"
5 Rounds for Time (9 minute cap):
30 Double Unders
15 Goblet Squats (RTG 70lb Dumbbell, RX 53lb kb, Scale 35lb kb)
5 Shoulder to Overhead (135/115/105)

Rest 90 seconds then...

9 Minute Cap
"Diane"
21-15-9
Deadlift 225/155
HSPU


Tuesday

SWOD
Hang Power Clean
3x5 (@ 60%)
2x3 (@ 70%)

WOD
For time (12 minute cap):
100 yard shuttle run
30 Toe to Bar
40 yard Crab Walk
15 Thrusters 115/95
40 yard Bear Crawl
15 Hand release Push ups
40 yard Farmer Walk (RTG-70, Rx-53, Scale-35)
15 Chest to Bar Pull-ups


Wednesday

SWOD
Death by Back Squat (50-60% of 1RM)

WOD
9 Minute Amrap:
7 Deadlift 225/155
7 Lateral Barbell Burpees
7 Box Jump


Thursday

"Nicole"
20 Minute Amrap:
Run 400m
Max rep Pull-ups

FWOD
Tabata-Back Extensions/GHD
Tabata- Monkey Man (One hand pull-up bar hold)


Friday

SWOD
Hang Power Snatch

3x5 (@ 60%)
2x3 (@ 70%)

WOD

Run:
10k Rx
5k Scale