This week at 911 CrossFit 9/8-9/12

Monday

Strength
Work up to new Snatch 1rm

WOD
For time:
30 Cal Row
30 Barbell Burpees
30 Hang Cleans 135/95
30 Wall Balls



Tuesday

Strength
Work up to a new Back Squat 1rm

WOD
Four rounds of:
1 Minute ME HSPU
1 Minute ME Thruster 95/65
1 Minute ME Toe-to-Bar
1 Minute Rest



Wednesday

Strength
None

WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps
25 Pull-ups
Time cap: 25 Minutes

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



Thursday

Strength
Work up to a new Bench 1rm

WOD
For time:
12-9-6-3
Ground-to-Overhead 165/105
Ring Dips
Pistols (both legs=1 rep)



Friday

WOD being changed due to equipment needs for RAID

Strength
None

WOD
20 Minute AMRAP of:
400m Run
2 Rope Climbs
25 KBS 53/35
25 HRPU
25 Sit-ups
25 Double-unders