CrossFit9 – WOD Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunL1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)
180824
CrossFit9 – WOD Skill Rope Climb (10-15 minute practice) L3: Turkish get ups (10 reps) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 100m farmer carry 50 medball clean 25 HSPU 10 rope climb L1: Y/B L2: G/Y L3: R/G
180823
CrossFit9 – WOD Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 5 rounds for time: 5 squat snatch 10/8 calorie ski 20 sit-up L1: 45/35 L2: 95/65 L3: 135/95
180822
CrossFit9 – WOD Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders
180821
CrossFit9 – WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Metcon Metcon (AMRAP – Reps) 12 minute AMRAP: 3-6-9-12-15…. clean & jerk pull-up L1: 45/35 L2: 95/65 L3: 135/95Score = total reps completed
180820
CrossFit9 – WOD Skill Back Squat (5 x 10) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 300m row 21 toes to bar 12 deadlift 6/4 ring muscle up L1: 45/35+, knee up or candlestick, 2:1 ring dip, jumping m-up 1:1 L2: 205/135 L3: 225/155; 10/6 ring muscle up
180818
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 or 3 – 30 minute AMRAP: 40 wallball (20/14#) 40 calorie bike or ski 40 burpees 40 box jump (24/20″) 40 DB snatch L1: 10/5+ L2: 50/35 alt from floor L3: KB hang power snatch (G/Y)
180817
CrossFit9 – WOD Skill Handstand Walk (Practice) *wall walk *shoulder taps * around the box * seal walk Metcon Metcon (Time) 4 rounds for time: 400m row 20 front squat 20 HSPU L1: 45/35; push press or pike push-ups L2: 95/65 L3: 135/95
180816
CrossFit9 – WOD Skill Bench Press (5 x 4) Good Mornings (4 x 10) Metcon Metcon (Weight) Every 3 minutes on the minute for 15 minutes, complete: 30 double under 15 deadlift 10 pull-up L1: 45/35+, penguin jumps, ring row L2: 135/95+ L3: 185/115+
180815
CrossFit9 – WOD Metcon Bring Sally Up Goblet squat, following the commands of the songhttps://youtu.be/6A2V9Bu80J4 Rest 5 minutes Metcon (AMRAP – Rounds and Reps) A. 12 minute AMRAP: 15/12 calorie bike 50 bodyweight lunge (25/25) 20 KB swing L1: Y/B L2: G/Y Russian L3: G/Y American Rest 5-7 min B. 12 minute AMRAP: 20 push-up… Read more »