This week at 911 CrossFit 1/19-1/23

Monday

Strength
Hang Snatch+OHS
-3x2+3 @ 70% (Two hang snatches then immediately 3 OHS)

WOD
"Mary Meets DT"
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)


Tuesday

Strength
Three rounds not for time of:
4 Bench Press @ 85%
8 Pendlay Row

WOD
12 Minute AMRAP of:
Sprint 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups



Wednesday

Strength
None

WOD
"Carse"
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24"/20" Box jump
Begin each round with a 50 meter Bear crawl.
Time cap: 25 Minutes

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.






Thursday

Strength
Strict Press+Push Press+Jerk
-3x3+3+3 @ 85% of strict press 1rm

WOD
15 Minute Amrap of:
Run 200m
12 Chest-to-Bar Pull-ups
Row 250m
12 Toe-to-Bar



Friday

Strength
Back Squat
-4x2 @ 90%

WOD
6 Minute AMRAP of:
5 HSPU
5 Wall Balls
5 Russian KBS 70/53
Rest one minute then immediately:
6 Minute AMRAP of:
10 Burpees
10 Dumbbell/Kettelbell Squat Clean+Press 35/20 (each hand)
10 Double-Unders