This week at 911 CrossFit 3/18-3/22

Monday

Strength WOD
15 Minutes to find Front Squat 3rm

WOD
"Running Fran"
21-15-9
400m Run
Thrusters 95/65
Pull-ups



Tuesday

Strength WOD
15 Minutes to find Floor Press 3rm

WOD
For time:
50 Double-unders
40 KBS 53/35
30 HRPU
20 Toe-to-bar
10 Ball Slams
20 Sit-ups
30 HRPU
40 Russian KBS 53/35
50 Double-unders
Time cap: 20 Minutes



Wednesday

Strength WOD
Clean Complex
Five working sets of:
-Two Clean Pulls+Hang Power Clean

WOD
8 Minute AMRAP of:
4 Squat Snatches 115/75
8 Barbell Burpees (4 per side)
25m Overhead Walk 115/75

rest two minutes then...

5 Minute AMRAP of:
5 Box jumps
15' Rope Climb

Coaching Notes: Active recovery/rest day for Open Competitors.



Thursday

WOD
CrossFit Open WOD 13.3



Friday

SWOD
EMOM for 5 Minutes
-Speed Deadlift. 3 Reps @ 65% of 1rm

WOD
"Barraza"
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
9 Deadlift 275/135
6 Burpee Bar Muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.