CrossFit9 – WOD Skill Back Squat (8×60%, 6×70%, 4×80%, 2×90%) Front Squat (10×50%, 8×60%, 6×70%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 5/3 Strict Pull-up 10 Pistol (5/5) 15 Russian KB Swing (R/G) L3: Wear a vest, American KB Swing
170724
CrossFit9 – WOD Skill Bench Press (6 x 3) Reverse Fly 4 x 10 Metcon Metcon (Time) 5 Rounds: 10 Calorie Bike 10 Power Clean 10 Bar-over Burpees L1: 45/35 L2: 135/95 L3: 165/12518 Minute Cap
170722
CrossFit9 – WOD Metcon Metcon (Time) Team of 2: 3 Rounds: 1000 M Row 100 Air Squat 50 Shoulder to Overhead 4-Way Sled Push L1: 45/35 L2: 95/65 L3: 115/75
170721
CrossFit9 – WOD Skill Handstand Walk (Practice 20 Minutes) Metcon Metcon (Time) 3 Rounds For Time: 200 M Farmer Carry 3 Rope Climb 15 Burpees 15 Ring Dips 15 GHD (2:1 sit-up) L1: 2:1 Ground to Standing, B/P L2: G/Y L3: Legless, R/G
170720
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: ODD: 8 Overhead Squat EVEN: 12 Box Jump L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (Time) 3 Rounds: 20 DB Power Clean 20 Pull-up 20 DB Shoulder to Overhead L1: 15/5+ L2: 35/20+ L3: 50/35+
170719
CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds: 400 M Run 30 KB Swing 30 Toes to Bar 30 Wallball L1: any less than R/G L2: Russian R/G L3: American R/G
170718
CrossFit9 – WOD Skill Metcon (Time) 10 Rounds: 100 M Sprint 1 minute rest between Metcon Metcon (Time) 5 Rounds: 3 Muscle-up (6 dips) 6 Squat Clean 30 Double Under L1: 45/35 L2: 95/65 L3: 155/105
170717
CrossFit9 – WOD Skill Strict Press (3 x 7) Push Press (3 x 5) Metcon Metcon (Time) 4 Rounds: 15 Calorie Row 12 Power Snatch* 9 Burpees *unbroken; 100 M Run each break L1: 45/35 L2: 75/55 L3: 96/65
170715
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: 30 Minute AMRAP: 10 Burpees 12 Box Jump Over 15 KB Swing L1: B/P L2: G/Y L3: R/G *One athlete at a time The other two athletes must be behind the cone. Must touch in. Example: Athlete 1 would perform: 10 Burpees… Read more »
170714
CrossFit9 – WOD Skill Bench Press (1 x 10 @ 50%, 1×8 @ 60%, 2 x 6 @ 70%, 2 x 2 @ 80%) Metcon Metcon (AMRAP – Reps) Tabata (20 sec on, 10 sec off for 8 rounds – 4 minutes per movement) 1. Deadlift Rest 1 Minute 2. Calorie Row Rest 1 Minute… Read more »