This week at 911 CrossFit 3/24-3/28

Monday

Strength
15 Minutes to find a Back Squat 1rm

WOD
10 rounds for time of:
5 Chest-to-bar Pull-ups
10 HRPU
15 Jumping Air Squats



Tuesday

Strength
Snatch
-3x1 @ 80%
-2x1 @ 85%
-2x1 @ 90%

WOD
For time:
Three rounds of:
2 Rope Climb
7 Hang Power Cleans 155/105
then immediately:
Three rounds of:
100m Farmer's Walk 53/35
10 KB Thrusters 53/35



Wednesday

Strength
None

WOD
"Chad's Chipper"
For time:
10 Wall Climbs
20 Box Jumps
30 Wall Balls
40 Double-Unders
50 Walking Lunges (25 per leg)
40 Russian KBS 70/53
30 Knees to Elbow
20 Pull-ups
10 Burpees



Thursday

Strength
Clean & Jerk
-5x3+1 (3 Cleans and 1 Jerk) @ 75%

WOD
Three rounds for time of:
Medium Route Run (out front door, around mattress place, through garage door)
10 HSPU
16 Pistols (8 per leg)
6 Ground-to-Overhead 135/95

then immediately: 500m Row



Friday

Strength
15 Minutes to work on OHS Heavy Single

WOD
CrossFit Open 14.5