CrossFit9 – WOD Skill Metcon (Weight) Skill 10 minute EMOM: 5 power snatch L1: 45/35 L2: 105/75 L3: 135/95 Metcon Metcon (Time) 3 rounds for time: 400m run 20 push up 15 back squat L1: 45/35 L2: 105/75 L3: 135/95
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CrossFit9 – WOD Skill Strict Press (4 x 2) Push Press (3 x 2) Push Jerk (2 x 2) Metcon Metcon (Time) 7 rounds for time: 12 calorie assault bike 9 power clean 6/4 ring muscle up L1: 12 ring dips; 75/55 L2: 135/95 L3: 165/12520 minute time cap
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CrossFit9 – WOD Metcon Metcon (Time) 3 rounds for time: 800m run 20 deadlift 20 HSPU *20 CH2B L1: 135/95; 400 run; *pull-up, ring row, jumping pull-up* L2: 205/135 L3: 225/155; *15/12 bar muscle up
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CrossFit9 – WOD Metcon Metcon (Time) For time: 150 double under 100 air squat 90 sit-up 80 box jump 70 DB snatch (35/35) 60 sec L-hold from pull-up bar (L1: plank) 50 wall ball 40 burpees 30 power clean 20 calorie row 10 ring mup or 2:1 dips (50 min cap) L1: DU = jumping… Read more »
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CrossFit9 – WOD Metcon Metcon (Time) 4 rounds for time: 400m run 20 KB swing 20 pull-up 20 slam ball 20 lunges (10/10) L1: bodyweight; B/P L2: 75/55; Y/B L3: 95/65; G/Y
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CrossFit9 – WOD Metcon Metcon (Time) For time: 40 KB SDLHP 40 wall ball 40 calorie bike 40 DB devil press 40 strict press (45/35) 40 russian twist with ball (20/14) 40 v-up 40 push-up 40 box jump 40 goblet squat ** complete 200M sled pull at some point in the workout. L1: 30 rep… Read more »
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CrossFit9 – WOD Skill Back Squat (1×10@50% 1×8 x60%, 1×6@70%, 2×4@80%, 2×1@90% ) Metcon Metcon (Time) For time: (22 minute time cap) 50 air squat 21 power clean 18 ring dips 50 air squat 18 power clean 15 ring dips 50 air squat 15 power clean 12 ring dips 50 air squat L1: 45/35; box… Read more »
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CrossFit9 – WOD Skill Metcon (Weight) 10 minute EMOM: 5 shoulder to overhead L1: 45/35 L2: 135/95 L3: 165/115 Metcon Metcon (Time) 3 rounds for time: 500m row 15 front squat 15 toes to bar L1: 45/35 L2: 115/85 L3: 155/105
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CrossFit9 – WOD Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m 20 Box Jumps, 24″ Run 400m 20 Dumbbell Squat Cleans, 45# Run 400mOn Nov. 5 2009, a terrorist attacked fellow soldiers and… Read more »
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CrossFit9 – WOD Skill Metcon (Time) 2 rounds: 50/40 calorie assault bike L1: 30/20 calorie bike 4-5 minutes rest between rounds (score is fastest) 5-7 minutes between skill and metcon Metcon Metcon (Time) 5 rounds for time: 200m run 10 bench press 20 sit-up L1: 45/35 L2: 135/75 L3: 165/85