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170221

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CrossFit9 – WOD

Metcon

Back Squat (5 x 5)

Weighted Good Morning

4 x 10

L2: 45/35

L3: 75/55

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Toes to Bar

L1: 45/35

L2: 75/55

L3 95/65

REST 2 min

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Hollow Rocks

REST 2 Min

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

15 Overhead Squat

10 Sit-up

170220

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CrossFit9 – WOD

Skill

Handstand Walk

Metcon (Weight)

12 Minute EMOM:

10 Deadlift*

1 Bar Muscle Up

L1: 135/95, Jumping Bar MU

L2: 225/155, *6 Reps*

L3: 255/165, *6 Reps*

Metcon

Metcon (Time)

3 Rounds:

40 Double Under

20 DB Snatches

10 Ring Dips

L1: 20/10; 10 Ring Dips

L2: 40/30; 10 Ring Dips

L3: 50/35; 20 Ring Dips

170218

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CrossFit9 – WOD

Metcon

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L1: 30 Dips; 90 Singles + 30 Burpees

Rest 10 Minutes

Metcon (Time)

3 Rounds:

15 Unbroken Thruster

15 Pull-up

L1: 45/35

L2: 75/55

L3: 95/65
Each break in thrusters = 10 burpee penalty

170217

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CrossFit9 – WOD

Skill

Turkish Get Up

10 Minutes of Practice

Metcon

Metcon (Time)

L1: For Time:

400 M Run

45 Deadlift 95/65

30 Back Squat 95/65

15 Dumbbell Bench Press 45/20

400 M Run

L2: For Time:

800 M Run

45 Deadlift 205/135

30 Back Squat 165/125

15 Bench Press 135/75

800 M Run

L3: For Time:

1 Mile Run

45 Deadlift 225/155

30 Back Squat 185/135

15 Bench Press 155/85

1 Mile Run
30 Minute Time Cap

170216

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CrossFit9 – WOD

Skill

Bar Complex

5 Minute EMOM:

1 Toes to Bar

1 Pull-up

1 Chest to Bar

1 Muscle Up

L2: Unbroken

L1: work on 5 kips

Metcon

3 Minute rest between AMRAPS

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Double Under ONLY

Or DU attempt

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Overhead Squat:

*Every time you break 200 m run*

L1: 45/35

L2: 95/65

L3: 105/75

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Calorie Bike

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Handstand Push-up
L1: Push Press or Pike Push up

170213

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CrossFit9 – WOD

Skill

Metcon (No Measure)

16 Minute EMOM:

1. 10 Russian Step Up (with bar)

2. 10 Bar Good Morning

3. 10 Bent Over Row

4. 10 Bar Roll Out

Metcon

Metcon (AMRAP – Reps)

14 Minute AMRAP- Reps

50 Double Under (L1: 50 singles +10 burpees)

20 Shoulder to Overhead

(L1: 45/35; L2: 95/65, L3: 135/95)

(70 reps total)

50 Double Under

15 Shoulder to Overhead

(L1: 65/45; L2: 115/95; L3: 155/105)

(135 reps total)

50 Double Under

10 Shoulder to Overhead

(L1: 75/55; L2: 135/95; L3: 165/115)

(195 reps total)

In the remaining time….

AMRAP- Reps

Shoulder to Overhead

L1: 95/65

L2 155/105

L3 185/125

Total score is REPS completed.

170213 BBC

By: 0

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. End w/ 3 light sets of the barbell complex:

2 hang power snatches

2 BTN split jerks

2 split snatches

Weightlifting

Split Snatch (Find 1 rep max. )

Max 3 misses at any given weight.

Push Press (5 x 3 @ 70% of 1RM C&J)

Box Squat (5 x 5 @ 70% 1RM Back squat)

http://youtu.be/e9HloHClt2Q

Accessory Exercises

Metcon (No Measure)

3 Rounds:

10 Strict T2B

10 Strict Ring dips