CrossFit9 – CrossFit WOD Skill Split Jerk (5 x 2) 5 x 15 banded face pull between sets Metcon Metcon (Time) 3 rounds for time: 500m row 21 box step up with DB 15 front squat 9 burpees over bar L1: FS: 45/35; SU: 5/10+; burpees L2: FS: 105/75; SU: 35/25+ or Y/B L3: FS:… Read more »
190824
CrossFit9 – CrossFit WOD Metcon Metcon (Time) 10 rounds for time: 10 burpees to plate 15 KB swing 20 wall ball 200m run L1: B/P Russian L2: G/Y American L3: R/G American
190823
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 15/12 calorie ski or 10/8 echo bike 12 thrusters 9 CH2B L1: 45/35 L2: 75/55 L3: 95/65 Rest 5 minutes Metcon (Time) L1: For time: 800m run or 1000m row L2: For time: 1 mile run or 2000m row L3: 2… Read more »
190822
CrossFit9 – CrossFit WOD Skill Split Jerk (5 x 2) Metcon Metcon (Time) 10 rounds for time: 6 deadlift 20 air squats 200m bike erg (90 RPMs) L1: 75/55 L2: 205/135 L3: 245/165
190821
CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 20 plate clean & jerk 20 russian twist with plate (feet off floor) 200m row L2: 45/25 Rest 2-3 minutes Complete as many rounds as possible in 10 minutes of: 20 KB swing 20… Read more »
190820
CrossFit9 – CrossFit WOD Skill Bench Press (6 x 3) Metcon Metcon (Time) For time: Buy in: 100 DU 21-15-9 power clean burpees over bar Cash out: 100 DU L1: 45/35 L2: 95/65 L3: 135/95
190819
CrossFit9 – CrossFit WOD Skill Overhead Squat (5 x 3) Metcon Metcon (Time) For time: 45 calorie row 45 back squats 45 handstand push-ups 800m run or 1200m ski L1: 45/35 L2: 105/75 L3: 155/115
190817
CrossFit9 – CrossFit WOD Skill Pistol practice (No Measure) 10 minutes of practice Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2- 24 minute AMRAP: 30 single arm DB hang clean & jerk 30 pistol 30 russian KB swing 30 goblet squat 30 calorie echo bike or ski L1: 10/5; Y/B L2: 35/20+;… Read more »
190816
CrossFit9 – CrossFit WOD Skill Strict Press (3 x 5) Push Press (2 x 3) Push Jerk (3 x 3) Metcon Metcon (Time) 10 rounds for time: 200m run or 250m row 5 front squat 7 burpees L1: 45/35 L2: 95/65 L3: 135/95
190815
CrossFit9 – CrossFit WOD Skill Back Squat (5 x 4) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 21 wall ball 15 toes to bar 9 power snatch L1: 45/35 L2: 95/65 L3: 115/85