CrossFit9 – WOD Skill Weighted Pull-ups (6 x 2) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Scaling options: 115/75, 65/55 1-Mile Run (Time) Max Effort 1-Mile RunOr 2K row 2k Row (Time) Max Effort 2k Row
181029
CrossFit9 – WOD Skill Push Jerk (5×60%, 5×70%, 3×80%, 2×90%) Metcon Metcon (Time) 2 rounds for time: (25 min cap) For time: 50 wallball 40 box jump over 30/25 calorie row *20 power clean L1: 45/35 L2: *R1 105/75; R2 135/95 L3: *R1 135/95; R2 165/125
181026
CrossFit9 – WOD Skill Metcon (Weight) 10 minute alt EMOM: A) 5 bench press B) 5/3 ring muscle up (L1: 10 dips) L1: 45/35 or DB L2: 135/75 L3: 185/95 Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 3 HSPU 3 power clean 6 HSPU 6 power clean 9 HSPU 9 power clean 12 12… Read more »
181025
CrossFit9 – WOD Metcon Metcon (Time) “Do it your way” For time: 2000m row or run (or mix) 60 thruster 60 chest to bar L1: 45/35 L2: 95/65 L3: 95/65; 25/20 bar muscle up You can break this work out any way your wish. However, every time you switch you must perform five burpees
181024
CrossFit9 – WOD Metcon Metcon (Time) For time: 50 DB power clean 400m ski or run 50 burpee box jump over 400m bike erg or run 50 KB swing 400m ski or run 50 goblet squat 400m bike erg or run 50 GHD sit-up (or 2:1 sit-up) 400m ski or run L1: 30 rep of… Read more »
181023
CrossFit9 – WOD Skill Overhead Squat (1 rep max) Metcon Metcon (Time) For time: 20 power snatch 400m run 18 power snatch 400m run 16 power snatch 400m run 14 power snatch 400m run L1: 45/35 L2: 75/55 L3: 95/65
181022
CrossFit9 – WOD Skill Push Press (3 x 3) Push Jerk (2 x 3) 4 x 10 bar good morning Metcon Metcon (Time) 4 rounds for time: 200m run 15 back squat (from the floor) 20 knee to elbow L1: 45/35 L2: 95/65 L3: 135/95
181020
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 minute AMRAP: 100 wall ball 80 box jump over 60 hang power clean 40 SH2OH 20 bar muscle up L1: 45/35; 40 dips L2: 105/75 L3: 135/95
181019
CrossFit9 – WOD Skill Bench Press (6 x 2) Bent over row 4 x 10 between sets Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 14 DB walking lunge (2 DB, shoulder or front rack) 10 burpees 14 DB walking lunge 10 pull-up L1: body weight L2: 35/25+- L3: 50/35-+; CH2B
181018
CrossFit9 – WOD Skill Power Snatch (1 rep max) 20 minutes to establish Metcon Metcon (Time) 8 rounds for time: 10 thruster 20 double under L1: 45/35 L2: 75/55 L3: 95/65 Rest as needed Then… 50 calorie bike erg