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CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

3 Shoulder to Overhead

L1: 95/65

L2: 135/95

L3: increase weight every 2 min

1: 135/95

2: 145/105

4: 155/115

6: 165/125

8: 185/135

Metcon

Metcon (Time)

3 Rounds*:

4/2 Ring Muscle Up

15 Back Squat

15 Calorie Row

L1: 10 Ring Dips, 95/65

L2: 4/2 Ring MU, 135/95

L3, *4 Rounds, 6/3 Ring M, 155/115

170313

By: 0

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

ODD: 10 Deadlift

EVEN: 10 Handstand Push-up

L1: 10 Reps- 135/95, Push Press

L2: 10 Reps- 205/135, Handstand Push-up

L3: 15 Reps- 225/155, Deficit Handstand Push-up

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

30 Double Under

20 Wall ball

10 Burpees 6″ target

160306

By: 0

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

ODD: 3 Ring Muscle Up Attempts

EVEN: 5 Power Clean

L1: 5 Ring Dips, 65/55

L2: 135/95

L3: 5 Ring Muscle Ups, 165/125

Metcon

Metcon (Time)

3 Rounds:

10 Thruster

20 Calorie Row

30 Sit-up

L1: 45/35

L2: 75/55

L3: 95/65, GHD Sit-up