This week at 911 CrossFit 1/12-1/16

Monday

Strength
Hang Snatch
-Work up to a new 1rm

WOD
For time:
30-20-10
Thrusters 75/45
Double-Unders
KBS 53/35



Tuesday

Strength
Three rounds not for time of:
Close-grip Bench Press till failure @ 80% of bench press 1rm
10 Dumbbell Rows (per arm)

WOD
Every Minute on the Minute for 5 Minutes
15 HRPU
50m Sprint
Rest one minute then...
Every Minute on the Minute for 5 Minutes
5 Hang Power Cleans 155/105
ME Row remaining time
at 11:00--> 400m Run



Wednesday

Strength
None

WOD
"War Frank"
Three rounds for time of:
25 Muscle-ups (Scale: 30 Chest-to-bar Pull-ups+30 Dips)
100 Squats
35 GHD situps (Scale to sit-ups if GHD is taken)

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.



Thursday

Strength
Jerk
-Work up to a new 1rm

WOD
12 Minute AMRAP of:
Run 200m
7 Burpee Box Jump Overs 24"/20"
14 Hang Power Snatches 95/65
21 Russian KBS 53/35



Friday

Strength
Back Squat
-4x3 @ 88%

WOD
15 Minute AMRAP of:
50m Backwards Sprint
50m Forwards Sprint
3 Rope Climbs
6 Deadlifts 295/165
9 Calorie Row