CrossFit9 – WOD
Skill
Push Jerk (1×10@50%, 1×8@60%, 1×6@70%, 1×4@80%, 1×2@90%)
From the floor
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
2:1 Pull-ups
L3: 165/125
170121
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2:
5 Rounds-
2-Way Sled Push
30 Wallball
20 KB Swing
10 Power Clean
5 Muscle Up (10 Dips)
L1: 95/65
L2: 135/95
L3: 165/115
170120
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
4 x 10 Reverse Fly with DB
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
5 Calorie Ski
10 Deadlift
15 Burpees
L1: 135/95
L2: 205/135
L3: 225/155
170119
CrossFit9 – WOD
Skill
Strict Press (2 x 5)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (Time)
5 Rounds:
10 Unbroken Thruster*
10 Box Jump
L1: 45/35
L2: 75/55
L3: 95/65
*Each time you break, 10 Burpees
Finisher
Metcon (AMRAP – Reps)
2 Minute AMRAP:
Slam Ball
170118
CrossFit9 – WOD
Metcon
Metcon (Time)
200 M Sled Pull
1 Minute Accumulated L-Hold
15 Sumo Deadlift High Pull
20 Wallball
30 Push-up
L1: 3 Rounds, 45/35
L2: 4 Rounds, 75/55
170117
CrossFit9 – WOD
Skill
Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Metcon
Metcon (Time)
6 Rounds:
300 M Row
20 DB Snatch (10/10)
20 Sit-up
L1: 20/10
L2: 35+/25+
L3: 55+/45+
170116
CrossFit9 – WOD
Skill
Death By Back Squat (EMOM- increase 1 rep per minute)
15 Minute EMOM:
1st Minute: 1 Back Squat
Increase by 1 rep each minute until 15.
L1: 65/55
L2: 135/95
L3: 185/125
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Shoulder to Overhead
20 Toes to Bar
30 Double Under
L1: 95/65, 2:1 Singles + 5 Burpees
L2: 135/95
L3: 185/125
170114
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of Two
4 Rounds:
400 M Run (Together)
30 Unbroken Wallball
30 KB Swing (R/G)
30 Box Jump
170113
CrossFit9 – WOD
Skill
Bench Press (7 x 2)
Bent Over Row 5 x 10
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
200 M Row
20 Sit-up with ball
20 Burpees to 6″ target
L1: Sit-up
L2: Sit-up with ball (20#/14#)
L3: GHD Sit up with Ball (10#/6#)
170112
CrossFit9 – WOD
Skill
Back Squat (10 Rep Max)
Metcon
Metcon (Time)
6 Rounds:
5 Clean & Jerk
5 Bar Muscle Up (2:1 Pull-up)
L1: 95/65
L2: 135/95
L3: 165/125