This week at 911 CrossFit 4/7-4/11

ATTENTION! This weekend is our FIFTH Raid Competition at the Europa Fitness Expo! Friday and Saturday we'll be closed. You can still register as a judge at www.raid-games.com! See you there!

Monday

Strength

Squat Snatch

-5x1 @ 85%

Back Squat

-2x10 @ 70%

WOD

"Helen"

Three rounds for time of:

Run 400m

21 KBS 53/35

12 Pull-ups

Tuesday

Strength

12 Minutes to work up to a heavy Power Jerk single

WOD

5 Minute AMRAP
20 Double-unders
20 Wall balls

rest two minutes then...

5 Minute AMRAP
5 Barbell-facing Burpees
5 Hang Squat Snatch 95/65

then...

Row 800m

Wednesday

Strength

None

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1

1 1/2 Body-weight Deadlift

Body-weight Bench Press

3/4 Body-weight Clean

Thursday

Strength 

Power Snatch

-4x3 @ 70%

WOD

5 Rounds for time of:
30 Double Unders
15 Goblet Squats 70/53
5 Shoulder to Overhead (135/95)

Friday

Strength

Squat Clean

-5x1 @ 85%

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 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12