180804

CrossFit9 – WOD Skill Double-Unders (5 minute AMRAP – DUs or attempts ) 10-15 minutes practice then into… 5 minute AMRAP DUs Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 minute AMRAP: 30 wall ball 20 hang power clean 10 SH2OH L1: 45/35 L2: 115/85 L3: 135/95

180803

CrossFit9 – WOD Skill 1000m Row (Time) Max Effort 1000m Row3 x 1000m row 4 minutes rest between Score = slowest 1000m Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP: 5 HSPU 10 pistols (10/side) 15 T2B or (GHD with ball 10/6#)

180802

CrossFit9 – WOD Skill Strict Press (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 21 calorie bike erg 15 deadlift 9 burpees 3 bar muscle up* (jumping or 2:1 pull-up, ring row) L1: 135/95 jumping mup or 2:1 pull-up, ring row L2: 205/135 L3: 225/155 *unbroken – 200m run penalty

180801

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 20 hang DB snatch (L) 50 walking lunge 20 hang DB snatch (R) 50 walking lunge Rest 7 minutes 12 minute AMRAP: 12/10 calorie bike 30 russian twist with plate (25/15#) 30 goblet squat (G/Y)

180731

CrossFit9 – WOD Skill Front Squat (5 x 6) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 3-6-9-12……etc power clean chest-to-bar pull-up L1: 45/35; ring row L2: 105/75; pull-up L3: 135/95; CH2B.

180730

CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) Metcon Metcon (Time) 4 rounds for time: 10 overhead squat 20 box jump 30 double under L1: 45/35 L2: 75/55 L3: 115/85

180728

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 28 minute AMRAP: 100 goblet lunge 50 calorie row 30 burpees 10 rope climb

180727

CrossFit9 – WOD Skill Metcon (AMRAP – Reps) Handstand push-up drills & practice Then… 10 minute EMOM: 5 HSPU L1: pike push-ups from floor or box L2: HSPU L3: deficit HSPU – 2×45/45+25 Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 200m run (20 reps) 20 DB snatch (10/10) 20 front squat L1:… Read more »

180726

CrossFit9 – WOD Skill Overhead Squat (6 x 3) Metcon Metcon (Time) Buy in: 100 double unders 4 rounds for time: 30 air squat 20 pull-up 10 deadlift Cash out: 100 double unders L1: 135/95 L2: 205/135 L3: 225/155

180725

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) A. 12 minute AMRAP: 20 med ball clean 20 box jump 20 v-up Rest 5 minutes B. 12 minute AMRAP: 20 hollow rock (or 30 second hollow hold) 20 bicep curl with bar 20 KB swing L2: 45/35; G/Y Rest 5 minutes 800m Run (Time)… Read more »