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170624

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CrossFit9 – WOD

Metcon

Metcon (Time)

Orlando Strong Partner WOD:

1. 490 Meter Run

2. 49 Push-up

3. 49 Toes to Bar (or Knee to Elbow)

4. 49 Pull-up

5. 49 Goblet Squat

6. 49 Kettlebell Swing

7. 49 Calorie Row

8. 49 Push Press

9. 49 Front Squat

10. 49 Slam Ball

L1: Dumbbell, Y/B

L2: 75/55, G/Y

L3: 95/65, R/G
*49 reps in honor of the 49 victims of the Orlando shooting.

170623 BBC

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CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led, followed by 3 sets w/ a bare barbell:

2 snatch pulls

+2 power snatch

+2 heaving snatch balance

Weightlifting

Heaving Snatch Balance (Work up to 70% 1RM Snatch, then 4 x 3)

Power Snatch (Work up to 1RM, then drop 20% for 2×2)

Snatch Pull from Riser (2×3@ 90% 1RM snatch, 2×3@100%, 1×3@105%)

Use 35# plate under your feet.

https://www.youtube.com/watch?v=hAMyvjSMOgs

Accessory Exercises

Metcon (No Measure)

4 Rounds:

10 yates rows (supine barbell row)

10 strict dips

170622

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CrossFit9 – WOD

Skill

Metcon (No Measure)

3 Rounds (not for time)

2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G)

5 Hamstring Raise or 10 TRX Curl

20 Hip Extension (L3: on GHD with bar)

20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65)

20 Band Good morning

20 Bird dog (10/10)
22 Minute Cap

Metcon

Metcon (Time)

4 Rounds For Time

300 M row

30 Sit-up (no GHD)

30 Russian Twist (L1: no weight, L2: 25/15, L3: 45/25)

30 second L-hold
18 Minute Cap

170617

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CrossFit9 – WOD

Metcon

Metcon (Time)

In Teams of Two:

400 M Farmer Carry

200 M Run

50 Burpee Box Jump-overs

200 M Run

60 Hang DB Snatch (30/side)

200 M Run

70 Calorie Row

200 M Run

80 Toes to Bar

200 M Run

90 Pistol

200 M Run

100 Air Squat

L1: B/P; 10/5+

L2: G/Y; 35/25+

L3: R/G; 50/35+
One partner works at a time

170616

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CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

10 HSPU

10 Hang Power Clean

L1: 45/35

L2: 115/75

L3: 155/115

Metcon

Metcon (Time)

3 Rounds*

5 Ring Muscle-up (10 Dips)

30 Double Under

30 Sit-up

30 Dumbbell Deadlift

L1: 2 Rounds*, 25/15+

L2: 3 Rounds*, 50/35+

L3: 4 Rounds*, 65/50+