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170705

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CrossFit9 – 9Fit Bootcamp

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

20 Kettlebell Swing

20 Push-up

20 Box step-up with KB/DB

20 Toes to bar (L1: Knee up)

L1: No weight

L2: Y/B or 35/25

L2: G/Y or 55/35

Finisher

Metcon (No Measure)

5 Rounds:

100 M Run

1 Minute Plank

170630

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CrossFit9 – WOD

Skill

Hang Squat Snatch (3 Rep Max)

Metcon

Metcon (AMRAP – Reps)

TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement)

1. Calorie Row

Rest 1 min

2. Thruster

Rest 1 min

3. Box Jump

Rest 1 min

4. Kettlebell Swing

L1: 45/35; Y/B

L2: 75/55; G/Y

L3: 96/65: R/G

Finisher

Metcon (No Measure)

1 Minute Plank

100 Sit-up

1 Minute Plank

100 Russian Twist

170629

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CrossFit9 – WOD

Skill

Metcon (No Measure)

12 Minute EMOM:

ODD: 10 Handstand Push-up

EVEN: 30 Double Under

L1: Pike Push-up or Push Press

L3: Deficit HSPU (2×45/ 1×45)

Metcon

Metcon (Time)

4 Rounds:

30 Dumbbell Power Snatch (15/15)*

20 Wallball

10 Calorie Ski

*from floor

L1: 20/10+

L2: 50/35+

L3: 65/40

Finisher

Metcon (No Measure)

4 Rounds:

20 Bicep Curl with bar

200 M Run

170628

By: 0

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 Minute Plank

20 Bar Good Morning

20 Sit-up

20 V-up

20 Russian Twist (L1: no weight; L2: 15/10; L3: 25/15)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

100 M Farmer Carry

20 Front Rack Lunges (10/10)

20 Bar Step-up

L1: B/P; just bodyweight

L2: G/Y; 45/35

L3: R/G; 75/55