CrossFit9 – WOD Skill Bar Muscle-up Practice Then… Bar Muscle-ups (2 Minutes Max Reps) Metcon Metcon (Time) 4 Rounds: 10 Overhead Squats 30 Double Unders (no singles) Rest 1 Minute L1: 45/35 L2: 95/65 L3: 115/85 Score is time for slowest round
170712
CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds: 400 M Run 30 DB Snatch (from floor) 30 Pistol 30 One Arm Overhead DB Lunge L1: 20/10+ L2: 35/20+ L3: 50/35+L + R = 2
170711
CrossFit9 – WOD Skill Back Squat (10 x 50%; 8 x 60%; 6 x 70%; 4 x 80%; 2 x 90% ) 4 x 15 Hip Extension Metcon Metcon (Time) 3 Rounds: 15 Hang Power Clean 15 Pull-up 15/10 Calorie Ski L1: 45/35 L2: 115/85 L3 115/105
170710
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 2 Split Jerk L1: 45/35 L2: 135/95 L3: 185/125 Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 DB Squat Clean 15 Toes to Bar 200 M Run L1: 15/10 L2: 30/20+ L3: 50/35+
170708
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: 30 Minute AMRAP: 20 Wallball 15 Box Jump Over 10 Shoulder to Overhead L1: 45/35 L2: 95/65 L3: 115/75 *One athlete at a time The other two athletes must be behind the cone. Must touch in. Example: Athlete 1 would perform: 20… Read more »
170707
CrossFit9 – WOD Skill Front Squat (5 x 5) Work up to heavy set Metcon Metcon (Time) 3 Rounds For Time: 400 M Row 30 Double Under 20 GHD Sit-up or candlestick 10 D-ball over the shoulder.
170706
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 3 Clean & Jerk L1: 45/35 L2: 135/95 L3: 165/125 Metcon Metcon (Time) 7 Rounds: 10 Calorie Bike 10 Deadlift 225/155, 185/115, 10 Pull-ups L1: 95/65 L2: 185/115 L3: 225/15521 Minute Time Cap
170705
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP: 20 Kettlebell Swing 20 Push-up 20 Box step-up with KB/DB 20 Toes to bar (L1: Knee up) L1: No weight L2: Y/B or 35/25 L2: G/Y or 55/35 Finisher Metcon (No Measure) 5 Rounds: 100 M Run 1 Minute Plank
170704 Independence Day
CrossFit9 – WOD Metcon (AMRAP – Rounds and Reps) 7/04/1776 20 Minute AMRAP: 400 M Run 7 Shoulder to Overhead 4 Rope Climb 17 Burpees over the bar 76 Sit-up L1: 45/35 L2: 155/105 L3: 185/125
170703
CrossFit9 – WOD Skill Bench Press (3 x 5; 3 x 3; 3 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 5 Squat Snatch 10 Pull-up 15 Wall ball L1: 45/35 L2: 95/65 L3: 135/95 Finisher Metcon (No Measure) 3 Rounds: 100 M Run 20 Slam ball