This week at 911 CrossFit 4/15-4/19

DUE TO THE RAID GAMES THIS WEEKEND, FRIDAY THE 19TH WE WILL ONLY HAVE MORNING CLASSES, AND BE CLOSED SATURDAY THE 20TH.

Monday

Strength WOD

Back Squat

-12 Minutes to find a new 5rm

WOD

"Nasty Girls"

Three rounds for time of:

50 Squats

7 Muscle-ups (Scaled: 21 Chest to bar pull-ups)

10 Hang Power Clean 135/95

Tuesday

Strength WOD

Strict Press

-5x3. Start at 70% of 1rm and increase by 5% each set.

WOD

For time:

15 Power Snatch 135/95

30 Box Jumps 24''/20''

10 Power Snatch

20 Box Jumps

5 Power Snatch

10 Box Jumps

Row 500m

Wednesday

Strength WOD

Every Minute on the Minute for 6 Minutes (Including 0:00)

Clean+Hang Power Clean+High Hang Clean @ 82-83% of 1rm

WOD

For time:

Run 800m

then three rounds of the triplet:

10 OHS 95/65

10 Barbell facing burpees

10 KBS 80/53

Run 800m

Thursday

Strength WOD

Strict Pull-ups

-5 Sets till failure

-Do 1 heavy TGU per arm between sets (Not for time)

WOD

21-15-9

Should to Overhead 135/95

Pistols (both legs=1 rep)

Wall Balls

Friday

Strength WOD

Bench Press

-5x3. Start at 70% of 1rm and increase by 5% each set.

WOD

20-15-10

Ring Dips

Toe-to-bar

HRPU

then immediately...

"Annie"

50-40-30-20-10

Double Unders 

Sit-ups