CrossFit9 – WOD Skill Turkish Get Up (10 x 1 (L + R = 1)) Metcon Metcon (Time) 10 Rounds: 100 M Run 6 Strict Pull-up (no kipping) 8 Burpees L1: 12 Ring row or Jumping pull-up
170815
CrossFit9 – WOD Skill Overhead Squat (5 x 5) Bar good morning 5 x 10 Metcon Metcon (Time) 5 Rounds: 30 Air Squat 10 Deadlift L1: 45/35+ L2: 205/135+ L3: 225/155
170814
CrossFit9 – WOD Skill Split Jerk (6 x 2) Metcon Metcon (Time) 10 Rounds: 10 Thruster 30 Double Under L1: 45/35 L2: 75/55 L3: 95/65 *18 Minute Time Cap*
170812
CrossFit9 – WOD Metcon Metcon (Time) In Team of 2… 4 Rounds For Time: 200 M Sled Pull (3×45/2×45) 30 Box Jump 30 KB Swing 30 Pistol (15/15) R/L Rest 1 min between rounds L2: R/G Russian L3: R/G American
170811
CrossFit9 – WOD Skill Weighted Pull-ups (3 Rep Max) L1: Work on kipping pull-up Max Weighted Ring Dip L1: Work on modification of ring dip Metcon Metcon (Time) 6 Rounds: 20 Walking DB Lunges* 12 DB Power Clean 12 Toes to Bar L1: 10/5+, knee-up L2: 50/35+ *DB on shoulder
170810
CrossFit9 – WOD Skill Strict Press (4 x 5) Push Press (3 x 4) Push Jerk (2 x 3) Metcon Metcon (Time) 3 Rounds For Time: 500 M Row 40 Air Squat 20 Bench Press L1: 95/45+ L2: 135/65+ L3: 165/95+
170809
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 26 Minute AMRAP: 200 M Farmer Carry (R/G) 20 Wallball (20#/14#) 20 Dumbbell Deadlift (50/35) 20 Calorie Bike/Ski
170808
CrossFit9 – WOD Skill Back Squat (10 @ 50%, 8 @ 60%, 6 @ 70%, 4 @ 80%, 2 @ 90%) Metcon Metcon (Time) 3 Rounds: 400 M Run 20 Overhead Squat 20 Box Jump L1: 45/35 L2: 95/65 L3: 135/95
170807
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 10 Hang Power Clean L1: 45/35 L2: 115/75 L3: 155/105 Metcon Metcon (Time) 10 Rounds: 7/5 Strict Pull-up 10 Push-up 15 Sit-up with ball (20#/14#) or GHD
BBC170807
CrossFit9 – Olympic Weightlifting Snatch (work up to today’s heavy single, then 2×1 @ 80%) Max 3 attempts Power Clean & Jerk (Work up to 75% of 1RM then 5×2) Power Clean+ Push Jerk Clean Grip Deadlift (5 x 3 @ 110% of 1RM C&J) http://youtu.be/qdHECLEw_iQ Metcon (No Measure) 3 Rounds: Max Chin-ups Max Diamond… Read more »