This week at 911 CrossFit 4/21-4/25

Monday

Strength
3-Position Snatch
-4 sets @ 75%
Back Squat
-3x6 @ 80%

WOD
For Time:
40-30-20-10
Target Wall Balls
Row for calories



Tuesday

Strength
3-Position Clean
-4 sets @ 75%

WOD
From 0:00-8:00
3-6-9-12-15....
Power Clean 135/95
HSPU
8:00-9:00
Max rep Deadlifts
9:00-
Run 800m



Wednesday

Strength
2-Position Snatch
-5 sets @ 80%

WOD
"Barbara"
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Time cap: 20 Minutes



Thursday

Strength
Four rounds not for time:
8 Close-grip Bench Press @ 70%
8 Barbell Rows

WOD
EMOM for 5 Minutes (Including 0:00)
Sprint 100m (Speed bump and back)
Rest two minutes then...
7 Minute AMRAP:
3 Wall Slides
5 Shoulder-to-Overhead 135/95
7 Russian KBS 70/53



Friday

Strength
Snatch
-5x1 @ 85%
Back Squat or Front Squat
-Work up to a heavy single

WOD
Get as far as possible in 15 Minutes:
Barbell Chipper 115/75
5 OHS
Run 200m
10 Thrusters
Run 200m (Front door, half the building, in garage door)
15 Snatches
Run 200m
20 Clean & Jerks
Run 200m
25 Back Squats
Run 200m