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170323

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CrossFit9 – WOD

Skill

Clean Complex

Power Clean +

Hang Squat Clean +

High Hang Squat Clean

Metcon

Metcon (Time)

30 – 20 – 10

Dumbbell Bench Press

Bicep Curl with Bar

Box Step-up with Bar

Weighted Good Morning with Bar

Bar Movements:

L1: 35/15

L2: 45/35

L3: 75/45

DB Movements:

L1: 40/20+

L2: 50/35+

L3: 65/45+

Finisher

Metcon (No Measure)

For Time:

L1: 1000 M Row

L2: 800 M Run, 30 Mountain Climber

L3: 800 M Run with Vest, 40 Mountain Climber

170322

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CrossFit9 – 9Fit Bootcamp

Metcon

30 Minute Time Cap (Not including finisher)

Metcon (Time)

4 Rounds:

5 Tire Flip

100 M OH KB carry or DB

20 pull-up (ring row or bar row pull-up)

30 Box Jump

40 Air Squat

500 M Row

L1 = 3 rounds , Ring Row or Bar Row Pull

Finisher

4 Rounds:

30 sec L hold (L1: plank 1 min)

15 V-sit

30 Mountain climber

170322

By: 0

CrossFit9 – WOD

Metcon

30 Minute Time Cap (Not including finisher)

Metcon (Time)

4 Rounds:

5 Tire Flip

100 M OH KB carry or DB

20 pull-up (ring row or bar row pull-up)

30 Box Jump

40 Air Squat

500 M Row

L1 = 3 rounds , Ring Row or Bar Row Pull

Finisher

4 Rounds:

30 sec L hold (L1: plank 1 min)

15 V-sit

30 Mountain climber

170321

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CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

2-Way Sled Push (3×45/2×45)

4 Turkish Get-up (2/2)

4 Muscle up

L1: 10 Ring Dips

Metcon

Metcon (Time)

4 Rounds For Time:

10 Calorie Bike

15 Front Squat

20 Sit-up

L1: 45/35 or Goblet Squat (G/Y)

L2: 95/65

L3: 135/95, GHD only

170320

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CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM

Shoulder to Overhead

L1: 6 reps, 95/65

L2: 8 reps, 135/95

L3: 10 reps, 155/105

Metcon

Metcon (Time)

30 Thruster*

400 M Run

20 Thruster*

400 M Run

10 Thruster*

400 M Run

*Weight increases as reps decrease.

L1: Dumbbell

L2: 65/45, 75/55, 95/65

L3: 95/65, 115/75, 135/95

170318

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CrossFit9 – WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

170316

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CrossFit9 – WOD

Skill

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

100 M Farmer Carry

2 Rope Climb

2 Turkish Get-up (1R/1L) with DB

L1: B/P, 30/20

L2: G/Y, 50/35+

L3: R/G, 60/45+

Metcon

Metcon (Time)

4 Rounds:

10 Calorie Bike

15 Bench Press

20 Toes to Bar

L1: 95/65

L2: 135/75

L3: 185/85