This week at 911 CrossFit 2/18-2/22

Monday

Strength WOD
OHS
-3x3 @ 80% of 1rm
Back Squat
-1x20 @ Estimated 10rm (Use chart)

WOD
Hero Challenge WOD "Chris Kyle"
10 DL (255/160)
50 OH Lunges (45/25)
40 Sit-ups
30 HRPU
20 Shoulder-to-Overhead (165/115)
10 DL (255/160)
Time Cap: 12 Minutes


Tuesday

Strength WOD
5 Rounds for time:
5 Burpees
5 Bodyweight Power Cleans
5 Overhead Slams
Rest between rounds= Time it took to complete previous round.

WOD
Run 800m



Wednesday

Strength WOD
None

WOD
30 KBS 80/53
30 Wall Balls
30 C2B Pull-Ups
Row 1k
20 KBS 80/53
20 Wall Balls
20 C2B Pull-ups

GWOD
2 Minute total L-Sit hold (Break up as necessary)



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 90%

WOD
EMOM for 5 Minutes
5 Ring Dips
5 Box Jumps

rest two minutes then...

EMOM for 7 Minutes
3 Squat Cleans 135/95
Time between minutes is max effort Double-unders
Score=Total Double-unders



Friday

Strength WOD
Snatch
-2x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
Pendlay Row
-3x5

WOD
200m Farmer's Walk Buy-in 53/35 (KB)
then 3 rounds of:
16 Single-Arm Kettlebell Thruster (8 per arm)
8 Toe-to-bar
4 Deficit HSPU (45 Pound plates)
1 Rope Climb
then
400m Sprint Cash out