CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: Buy In: 800 M Run (400 M each) 10 Rounds: 10 Pull-up 20 Push-up 30 Air squat Cash Out: 800 M Run (400 M each)
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CrossFit9 – WOD Skill Hang Squat Snatch (3 Rep Max) Metcon Metcon (AMRAP – Reps) TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement) 1. Calorie Row Rest 1 min 2. Thruster Rest 1 min 3. Box Jump Rest 1 min 4. Kettlebell Swing L1: 45/35; Y/B L2: 75/55; G/Y… Read more »
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CrossFit9 – WOD Skill Metcon (No Measure) 12 Minute EMOM: ODD: 10 Handstand Push-up EVEN: 30 Double Under L1: Pike Push-up or Push Press L3: Deficit HSPU (2×45/ 1×45) Metcon Metcon (Time) 4 Rounds: 30 Dumbbell Power Snatch (15/15)* 20 Wallball 10 Calorie Ski *from floor L1: 20/10+ L2: 50/35+ L3: 65/40 Finisher Metcon (No… Read more »
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 1 Minute Plank 20 Bar Good Morning 20 Sit-up 20 V-up 20 Russian Twist (L1: no weight; L2: 15/10; L3: 25/15) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 100 M Farmer Carry 20 Front Rack Lunges (10/10) 20 Bar Step-up… Read more »
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CrossFit9 – WOD Skill Back Squat (8 x 60%; 6 x 70%; 4 x 80%; 2 x 90%) Front Squat (10 x 50%; 6 x 70%) Metcon Metcon (Time) 4 Rounds For Time: 5 Muscle-up 10 Power Snatch 400 M Run L1: Jumping MU or 10 dips; 45/35+ L2: 105/75 L3: 135/95
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CrossFit9 – WOD Skill Bench Press (7 x 3) Bent Over Row 4 x 10 between sets L1: 45/35 L2: 75/55 L3: 96/65 Metcon Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP: 15 Calorie Row 10 Burpees over bar 5 Squat Clean L1: 45/35+ L2: 165/125 L3: 205/135
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CrossFit9 – WOD Metcon Metcon (Time) Orlando Strong Partner WOD: 1. 490 Meter Run 2. 49 Push-up 3. 49 Toes to Bar (or Knee to Elbow) 4. 49 Pull-up 5. 49 Goblet Squat 6. 49 Kettlebell Swing 7. 49 Calorie Row 8. 49 Push Press 9. 49 Front Squat 10. 49 Slam Ball L1: Dumbbell,… Read more »
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CrossFit9 – WOD Skill Handstand Walk (Practice) Metcon Metcon (Time) 4 Rounds: 400 M Run 15 Deadlift 5/3 Bar Muscle-up L1: 95/65; 2:1 Pull-ups, jumping bar MUs L2: 205/135 L3: 225/155
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CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led, followed by 3 sets w/ a bare barbell: 2 snatch pulls +2 power snatch +2 heaving snatch balance Weightlifting Heaving Snatch Balance (Work up to 70% 1RM Snatch, then 4 x 3) Power Snatch (Work up to 1RM, then drop 20% for 2×2) Snatch Pull… Read more »
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CrossFit9 – WOD Skill Metcon (No Measure) 3 Rounds (not for time) 2 Turkish Get-up (L1: DB, L2: G:Y, L3: R/G) 5 Hamstring Raise or 10 TRX Curl 20 Hip Extension (L3: on GHD with bar) 20 Box Step-up (L1: DB, L2: 75/55, L3: 95/65) 20 Band Good morning 20 Bird dog (10/10)22 Minute Cap… Read more »