This week at 911 CrossFit 4/1-4/5

Monday

WOD
For time:
250 Bicep Curls 75/45


April Fools.

Strength WOD
Front Squat
-4x3 @ 95% of 3rm
Back Squat
-1x20 add 5-10lbs from last week (depending on difficulty of last week's set)

WOD
For time:
9-6-3
Deadlifts 315/155
Strict Pull-ups
Box Jumps
then immediately...
15-12-9
Thrusters 75/45
Burpees
Wall Balls



Tuesday

Strength
Clean+Hang Clean Complex
-5 Heavy Working Sets

WOD
10 Minute AMRAP
400m Run Buy in then...
12 DB Ground to Overhead (Rx: Half bodyweight) (6 Per arm)
50m Sprint
25 HRPU
50m Sprint

then...
800m Run Cash out



Wednesday

Strength WOD
Three rounds of:
-Max Repetition attemptBody-weight Push Press
-Rest 90 seconds between sets.
then...
Three rounds of:
30 Seconds on, 60 seconds off
Max Repetition Rope Climbs

WOD
3 Rounds of:
1 Minute ME HSPU
1 Minute ME Double-unders
1 Minute ME Wall Climbs
1 Minute ME Bike Sprint

then...

Row 1k

Coaching Notes: Open athletes rest or active rest day.


Thursday

WOD
CrossFit Open 13.5


Friday

WOD
To be determined due to CrossFit Open