181113

CrossFit9 – WOD

Skill

Back Squat (10×50%, 8×60%, 6×70%, 2×4 75%, 2×2 80%)

Metcon

Metcon (Time)

*21*15*12*9

OHSQ

*400m run

L1: 45/35

L2: 95/65

L3: 115/85

181112

CrossFit9 – WOD

Skill

Strict Press (3×5@55%, 3×3@65%, 2×2@75%)

Metcon

Metcon (Time)

For time: (25 minute cap)

3 rounds:

10 power clean

10 burpees over bar

L1: 45/35

L2: 75/55

L3: 95/65

Rest 2 minutes

3 rounds:

8 power clean

12 burpees over bar

L1: 45/35 or DB

L2: 95/65

L3: 135/95

Rest 2 minutes

3 rounds:

6 power clean

14 burpees over bar

L1: 45/35

L2: 135/95

L3: 185/125

181110

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

“Armistice”

11 minute AMRAP (As Many Repetitions As Possible)

• 11- Power Cleans

• 11- Burpees Over the Bar

• 19- Deadlifts

• 18- Pull-Ups

RX-135/95

Scale as needed
Rest 10-15 minutes

Metcon (Time)

Teams of 2:

100 wall ball (20/14#)

100 box jump

100 calorie row

100 DB snatch (50/35)

800 run (400m each)

**Only one partner works at team

Five Bullet Friday 181109

TGIF, #9Nation!

  • Groggy? Check out why your body hates Dalight Savings Time, and what you can do to fight back!
  • Eating: Why's it gotta be so hard? Check out these five things you can implement to be a more successful eater.
  • What is this funky barbell grip? Why do we do it? And how can we do it better? Find out here!
  • Hanging from a bar. So simple, even a monkey could do it! But this quick and easy movement actually has carry-over into our CrossFit Gymnastics work, and has other postural benefits!
  • Meditation. It's not just for woo-woo spiritual guru wannabes, friends! This article explains how and why you want to work some meditiation into your daily life.

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past five bullet fridays

181109

CrossFit9 – WOD

Skill

Weighted Pull-ups (3 rep max)

Turkish Get Up (10 x 1)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Rest as needed

1-Mile Run (Time)

Max Effort 1-Mile Run

181108

CrossFit9 – WOD

Skill

Squat Clean (1 rep max)

Metcon

Metcon (Time)

Coach Mike (18 min cap)

For Mike & Time:

200m run

21 DL

200m run

18 HSPU

200m run

15 DL

200m run

12 HSPU

200m run

9 DL

200m run

6 HSPU

L1: 135/95; push press

L2: 205/135

L3: 225/155; Deficit HSPU

181107

CrossFit9 – WOD

Metcon

Metcon (Time)

3 rounds for time:

400m run

50 air squat

50 sit-up

40 push up

40 KB swing

30 burpees

30 medball clean (20/14#)

20 calorie bike

L1: 2 rounds; Y/B

L2: G/Y

181106

CrossFit9 – WOD

Skill

Sumo Deadlift (5 x 3)

Metcon

Metcon (AMRAP – Reps)

3 rounds (1 minute per station):

power snatch

box jump

pull-up

front rack lunge

calorie ski

rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 115/85
Score = reps

181105

CrossFit9 – WOD

Skill

Bench Press

Bench Press (3×5 @ 65%, 3×3 @ 75%, 2×2 @ 85%)

Metcon

Metcon (Time)

For time: (18 minute cap)

60 wall ball (20/14#)

50 toes to bar

40 calorie row

30 power clean

20 burpees

10 bar mup

L1: 45/35; 2:1 CH2B; 3:1 pull-up or ring row.

L2: 135/95

NO L3
4 x 20 band good mornings

181103

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP:

Teams of 2

300 DU or 800m run

12 power clean

14 HSPU

16 pistol (8/8)

18 T2B

200m run

L1: 45/35; 40 air squat; DB push press

L2: 135/95

L3: 155/105