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CrossFit9 – WOD

Skill

Double-Unders (200 DUs or 4 Min AMRAP)

Metcon

Metcon (Time)

For Time:

100 Air Squat with plate

90 Overhead Lunge with plate

80 Sit-up with plate

70 Box Jump (30″/24″)

60 Push-up

50 KB Swing Russian or American (R/G)

40 Hollow Rocks

30 Calorie Ski

20 D-Ball over the shoulder

10 Tire Flip

L1: no plate

L2: 25/15

40 Minute Cap

Finisher

400 M Sled Push (Time)

No Plates
L1: 200 M Sled Push

170426

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CrossFit9 – 9Fit Bootcamp

Skill

Double-Unders (200 DUs or 4 Min AMRAP)

Metcon

Metcon (Time)

For Time:

100 Air Squat with plate

90 Overhead Lunge with plate

80 Sit-up with plate

70 Box Jump (30″/24″)

60 Push-up

50 KB Swing Russian or American (R/G)

40 Hollow Rocks

30 Calorie Ski

20 D-Ball over the shoulder

10 Tire Flip

L1: no plate

L2: 25/15

Finisher

400 M Sled Push (Time)

No Plates
L1: 200 M Sled Push

170424 BBC

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CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self led warm up. Then, with a bare barbell, 3 sets of the complex:

2 hang power snatch

2 OHS

2 snach balance

Weightlifting

Power Snatch (2×2@70% 1Rm snatch, 1×2@75%, 1×1 :80%, 85%, 90%)

Heaving Snatch Balance + OHS Complex (Work up to 75% 1RM Snatch, then 4×1)

1 Heaving snatch balance

+ 2 OHS

Clean Pull from Riser (4 x 5 @ 90% 1RM C&J)

Clean pull from 3″ riser.

AKA. “Deficit clean pull”

Accessory Exercises

Metcon (No Measure)

4R:

10 Alt V-ups / side

10 dead walks/ side