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170404

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CrossFit9 – WOD

Skill

Split Jerk (1 Rep Max)

Metcon

Metcon (Time)

3 Rounds For Time:

200 M Run

3 Rope Climb (2:1 ground to standing)

10 Shoulder to Overhead

20 Pistol (10/side)

L1: 95/65

L2: 135/95

L3: 155/115

Finisher

Metcon (Time)

3 Rounds For Time:

10 DB Bench Press

20 Tricep Pulldown

(10/side; with band)

L1: 25/15

L2: 35/25

L3: 50/35

170403

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CrossFit9 – WOD

Skill

Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%)

4 x 10 Bottom Facing Up KB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

10 Power Clean

15 Calorie Bike

30 Double Under

L1: 45/35

L2: 135/95

L3: 165/125

Finisher

Metcon (No Measure)

5 Minute EMOM:

10 Push-ups

L1: incline push ups

L2: chest to deck

L3: vested

170331

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CrossFit9 – WOD

Skill

Metcon (No Measure)

20 Minute EMOM:

1. 100 M Run

2. 10 Slam Ball

3. 5/3 Muscle Up Attempt

4. 5 Bench Press

5. 20 Double Unders

L1: 10 Ring Dips; 115/45, 10 DU

L2: MU Attempt, 155/75, 20 DU

L3: Muscle Up, 185/85, 30 DU

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 DB Bicep Curl (15/15)

20 Bent Over Row

10 DB Burpee Deadlift

L1: 65/45

L2: 75/55

L3: 95/65

170325

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CrossFit9 – WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap