CrossFit9 – WOD Skill Sumo Deadlift (6 x 2) 4 x 10 bar good morning between sets Metcon Metcon (Time) 5 Rounds For Time: 15 Push Press 15 Box Jump 15 Calorie Ski Rest 1 Minute L1: 45/35 L2: 115/75 L3: 135/95
171009
CrossFit9 – WOD Skill Front Squat (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 12 Power clean 9 Pull-ups L1: 45/35 L2: 115/75 L3: 135/95Rest 3 Minutes Metcon (AMRAP – Reps) 5 Minute Max Calorie RowScore is calories
171007
CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: 200 M Sled Pull (3×45/2×45) 50 Sumo Deadlift High Pull 50 Sit-up 50 Front Squat 50 Box Jump 50 Shoulder to Overhead 50 Push up 800 M Run with ball (both partners) L1: 45/35 L2: 75/55 L3: 95/65 – 80 reps per bar movement
171006
CrossFit9 – WOD Skill Bench Press (6 x 3) 4 x 10 (5/5) Bottom’s Up KB Press Metcon Metcon (Time) 4 Rounds For Time: 5/3 Muscle Up (or 15 dips) 10 Deadlift 20 Calorie Bike L1: 95/65 L2: 225/155 L3: 245/165
171005
CrossFit9 – WOD Skill 1000m Row (Time) Max Effort 1000m Row4 Rounds 1000 M Row 3-5 min rest between Score = slowest Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 3 Power Clean 3 HSPU 6 Power Clean 6 HSPU 9 Power Clean 9 HSPU 12 Power Clean 12 HSPU So on, til… Read more »
171004
CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 50 Air Squat 40 Sit-up 30 Bicep curl 20 Slam ball 10 Calorie Bike L1: 2 Rounds L3: 4 Rounds
171003
CrossFit9 – WOD Skill Power Clean (1 Rep Max) Metcon Metcon (Time) 5 Rounds: 200 M Run 14 Front Rack Lunges (7/7) 14 Toes to Bar L1: 45/35 L2: 95/65 L3: 135/95
171002
CrossFit9 – WOD Skill Metcon (Weight) 12 Minutes EMOM: ODD: 5 Front Squat EVEN: 10 Burpees Over Bar L1: Goblet Squat L2: 135/95+ L2: 185/125 Metcon Metcon (Time) 27*21*15*9* Kettlebell Swing Box Jump *30 Double Under (L1: 20 attempts) L1: B/P L2: G/Y
170930
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: In Teams of 3 10 Alternating Hang DB Snatch (50/35#) 12 Burpees Box Jump Overs 14 Wall ball (20/14#)
170929
CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 3 Shoulder to Overhead L1: 45/35 L2: 115/85 L3: 155/105 Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 5/3 Muscle Up (L1: 15 dips) 10 Deadlift 225/155 135/205 15 Calorie Row L1: 95/65 L2: 205/135 L3: 225/155