CrossFit9 – WOD Skill Metcon (Weight) 20 Minute EMOM: 3 Power Clean L1: 45/35 L2: 135/95 L3: 165/115 Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 Air Squat 20 Sit-up 200M row
170916
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds) 25 Minute AMRAP: Team of 3 10 Deadlift (225/155) 10 Burpees over the bar ( not facing) 20 Pistol (10/10) As a relay. One partner works at a time. Must tag off.
170915
CrossFit9 – WOD Skill Bench Press (5 x 5) 5×10 DB Romanian Deadlift (Straight leg) Metcon Metcon (Time) 4 Rounds For Time: 200 OH Plate Carry (45/25#) 20 DB Thruster L1: 10/5+ L2: 35/25 L3: KB Y/B
170914
CrossFit9 – WOD Skill Back Squat (7 x 3) Metcon Metcon (Time) 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups L1: 45/35+ L2: 135/95 L3: 165/115 *Must take full rest* *If you break… Read more »
170913
CrossFit9 – WOD Metcon Metcon (Time) 4 Rounds For Time: 30 Wall ball 20 Box step-up with DB (35/20+) 10 Burpees L1: 3 Rounds For Time L3: 5 Rounds For Time
180822
CrossFit9 – WOD Skill Clean Complex (1 Rep Max) 1 Power Clean + 2 Front Squats Metcon Metcon (Time) 3 Rounds: 15 Thuster 15 Pull-up 400 M Run L1: 45/35 L2: 95/65 L3: 115/75
170821
CrossFit9 – WOD Skill Split Jerk (6 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 24 DB Push Press 18 Sit-up 12 Calorie Row L1: 10/5+ L2: 35/20+ L3: 50/35+
170819
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3: 30 Minute AMRAP: 10 Calorie Row 10 Box Jump 10 Shoulder to Overhead L1: 45/35+ L2: 135/95 L3: 165/125 *as relay*
170818
CrossFit9 – WOD Skill Back Squat (7 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 10 Power Snatch 12 Front Rack Lunge 14 Burpees Over Bar L1: 45/35 L2: 75/55 L3: 95/65; OH Lunge
170817
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 1 Power Clean 1 Squat Clean *in same minute* L1: 45/35+ L2: 135/95+ L3: 185/125+ Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Toes to Bar 10 Calorie Bike 10 Push-up 10 KB Swing L2: R/G Russian L3: R/G American