CrossFit9 – WOD Skill Double-Unders (200 DUs or 4 Min AMRAP) Metcon Metcon (Time) For Time: 100 Air Squat with plate 90 Overhead Lunge with plate 80 Sit-up with plate 70 Box Jump (30″/24″) 60 Push-up 50 KB Swing Russian or American (R/G) 40 Hollow Rocks 30 Calorie Ski 20 D-Ball over the shoulder 10… Read more »
170425
CrossFit9 – WOD Skill Split Jerk Metcon Metcon (Time) 4 Rounds: 20 Wall ball 5 Squat Snatch L1: 10 Reps @ 45/35 L2: 105/75 L3: 135/95
170424
CrossFit9 – WOD Skill Front Squat (7 x 2) 4 x 100 M KB Carry – OH + Suitcase Carry Metcon Metcon (Time) 21 – 18 – 15 Calorie Row DB Clean & Jerk GHD Sit-up (2:1 Sit-up) L1: 35/20, from floor L2: 50/35, floor floor L3: Y/B, from hang
170424 BBC
CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led warm up. Then, with a bare barbell, 3 sets of the complex: 2 hang power snatch 2 OHS 2 snach balance Weightlifting Power Snatch (2×2@70% 1Rm snatch, 1×2@75%, 1×1 :80%, 85%, 90%) Heaving Snatch Balance + OHS Complex (Work up to 75% 1RM Snatch, then… Read more »
170422
CrossFit9 – WOD Metcon Metcon (Time) Teams of Two: 800 M Run or 1000 M Row*** 200 Air Squat 150 Push-up 75 Pull-up 30/20/10 Muscle-up or 50 Dips 800 M Run or 1000 M Row*** ***Must Row & Run. If you run at rhe beginning, must row at the end. One partner works at a… Read more »
170421
CrossFit9 – WOD Skill Back Squat (5 x 5) Metcon Metcon (Time) 3 Rounds For Time: 30 Box Jump 20 Sumo Deadlift High Pull 10 Burpees 1 Legless rope climb L1: 45/35; 3:1 Ground to Standing L2: 75/55; 2:1 Rope Climbs L3: 95/65 Finisher 800m Run (Time) Max Effort 800m Run
170420
CrossFit9 – WOD Skill Metcon (Time) 10 Rounds For Time: 3 Power Clean 2 Front Squat 1 Shoulder to Overhead L1: 45/35+ L2: 105/75+ L3: 135/95+Rest 5 Minutes Metcon Metcon (Time) 3 Rounds for Time: 400 M Run 10 Overhead Squat L1: 45/35+ L2: 105/75+ L3: 135/95+ Finisher Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Push-ups Air Squats… Read more »
170419
CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 200 M Quick Pace Sled Pull (3×45/2×45) 30 DB Lunges (15/side) 35+/20+ 30 Box Jump (24/20) 30 Russian KB Swing (G/Y) 30 Sit-up with ball (14/10) L3: 4×45/3×45, 50+/35+, 30″/24″, R/G, 20/14 Metcon (No Measure) 5 Minute AMRAP: 10 Reverse Fly 10 Bicep Curls 10 DB… Read more »
170418
CrossFit9 – WOD Skill Squat Snatch (1 Rep Max) Metcon Metcon (Time) For Time: 50 Wallball 5 Toes to Bar 40 Wallball 10 Toes to Bar 30 Wall Ball 15 Toes to Bar 20 Wallball 20 Toes to Bar 10 Wallball 25 Toes to Bar L1: Candlestick or Knee-up L2: Knee to Elbow L3: Toes… Read more »
170417
CrossFit9 – WOD Skill Metcon (Weight) EMOM: 12 Minutes ODD: 5 Bench Press EVEN: 3/1 Bar Muscle-Up L1: 95/55+; 6 Pull-up or Ring Row L2: 155/85+; 6 Chest to Bar L3: 185/105+; 3/1 Bar Muscle Up Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 10 Deadlift L1: 95/65+ or KB L2: 205/135+ L3;… Read more »