180921

CrossFit9 – WOD

Skill

Split Press (6 x 4)

Press from Split Stance

Metcon

Metcon (Time)

For time:

21*18*15*12*9

Deadlift

HSPU

30 DU

L1: 45/35+; DB push press

L2: 205/135

L3: 225/155

180921

180921

Skill
Split Press (6 x 4)
Press from Split Stance

Metcon
Metcon (Time)
For time:
21*18*15*12*9
Deadlift
HSPU
30 DU  

L1: 45/35+; DB push press
L2: 205/135
L3: 225/155

180920

CrossFit9 – WOD

Skill

Overhead Squat (5 x 3)

Metcon

Metcon (Time)

5 rounds for time:

6 hang squat snatch

12 pull-up

15 wallball

L1: 45/35, power snatch or DB snatch (6/6)

L2: 95/65

L3: 135/95

180920

180920

Skill
Overhead Squat (5 x 3)

Metcon
Metcon (Time)
5 rounds for time:
6 hang squat snatch
12 pull-up
15 wallball

L1: 45/35, power snatch or DB snatch (6/6)
L2: 95/65
L3: 135/95

180919

CrossFit9 – WOD

Metcon

Metcon (Time)

10 minute AMRAP:

10 D-ball squat

12 box jump over

200m bike-erg (90/80 RPMs)

Rest 5 minutes

Metcon (Time)

7 rounds for time:

200m run (20 reps)

2 rope climb

12 burpee to plate

180919

180919

Metcon
Metcon (Time)
10 minute AMRAP:
10 D-ball squat
12 box jump over
200m bike-erg (90/80 RPMs)

Rest 5 minutes

Metcon (Time)
7 rounds for time:
200m run (20 reps)
2 rope climb
12 burpee to plate

180918

CrossFit9 – WOD

Skill

Strict Press (6 x 4)

5 x 10 hip ext or bar good morning

Metcon

Metcon (Time)

4 rounds for time:

300m row

15 back squat

5/3 ring m-up

L1: 10 dips; 45/35+

L2: 5/3 m-up; 115/85

L3: 8/6 m-up; 135/95

180918

180918

Skill
Strict Press (6 x 4)
5 x 10 hip ext or bar good morning

Metcon
Metcon (Time)
4 rounds for time:
300m row
15 back squat
5/3 ring m-up

L1: 10 dips; 45/35+
L2: 5/3 m-up; 115/85
L3: 8/6 m-up; 135/95

180917

CrossFit9 – WOD

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute cap.

Rest 10 minutes.

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 5-7 minutes

400m Farmer’s Carry (Time)

L1: B/P

L2: G/Y

L3: R/G

180917

180917

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

10 minute cap.

Rest 10 minutes.

1-Mile Run (Time)
Max Effort 1-Mile Run

Rest 5-7 minutes
400m Farmer’s Carry (Time)
L1: B/P
L2: G/Y
L3: R/G