This week at 911 CrossFit 4/14-4/18

Monday

Strength WOD

High-hang Squat Snatch

-3x3 at 70%

Back Squat

-3x8 at 75%

WOD

RAID wod

10 min. AMRAP

30 Wall-ball buy in

12 Shoulder to Overhead 115/75

12 Toe-to-bar

12 Deadlift 225/165

Tuesday

Strength WOD

Power Clean

-5x3 at 70%

WOD 

3 Rounds for time:

500m Row

30 Hand-release push-ups

15 Burpee box jump-overs

Wednesday

Strength WOD

Below Knee Hang Squat Snatch

-4x2 at 75%

WOD

12 min. AMRAP

200m Suicide sprint (speed bump and back twice)

2 Rope climbs

5 Tire flips

25m Overhead lunge with plates 45/25

Thursday

Strength

Bench Press

-3x5 @ 80%

WOD

F.R.E.A.K

WOD consists of first rounds of Fran, Eva, Annie and Kelly

For time:

21 Thrusters 95/65

21 Pull-ups

Run 800m

30 KBS 53/35

30 Pull-ups

50 Double-unders

50 Sit-ups

Run 400m

30 Box jumps 24in/20in

30 Wall-balls

Friday

Strength WOD

Squat Snatch

-5x1 at 80%

Back Squat or Front Squat

-Work up to heavy single

WOD

EMOM (0:00-5:00)

Barbell Complex 135/95

-3 Deadlifts + 3 Hang cleans + 3 Front squats 

Remaining time between minutes- Jump rope singles

EMOM (6:00-10:00)

Barbell Complex 95/65

- 1 Clean + 3 Push-press + 3 Alternating Split-jerk

Remaining time between minutes- Burpees

**After the complex at 5:00 use the time before 6:00 to change weights