CrossFit9 – WOD Skill Metcon (Weight) 20 Minute EMOM: 3 Power Clean L1: 45/35 L2: 135/95 L3: 165/115 Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 Air Squat 20 Sit-up 200M row
170916
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds) 25 Minute AMRAP: Team of 3 10 Deadlift (225/155) 10 Burpees over the bar ( not facing) 20 Pistol (10/10) As a relay. One partner works at a time. Must tag off.
170915
CrossFit9 – WOD Skill Bench Press (5 x 5) 5×10 DB Romanian Deadlift (Straight leg) Metcon Metcon (Time) 4 Rounds For Time: 200 OH Plate Carry (45/25#) 20 DB Thruster L1: 10/5+ L2: 35/25 L3: KB Y/B
170914
CrossFit9 – WOD Skill Back Squat (7 x 3) Metcon Metcon (Time) 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups L1: 45/35+ L2: 135/95 L3: 165/115 *Must take full rest* *If you break… Read more »
170913
CrossFit9 – WOD Metcon Metcon (Time) 4 Rounds For Time: 30 Wall ball 20 Box step-up with DB (35/20+) 10 Burpees L1: 3 Rounds For Time L3: 5 Rounds For Time
170912
CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: Each minute: 3 Cleans (any style, from floor) 3 Front Squat 3 Shoulder to Overhead L1: 45/35 L2: 115/85 L3: 155/105 Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 20 Kettlebell Swings 20 Goblet Squat L2: G/Y No L3
170909
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Irma Together: Teams of 2 – 30 Minute AMRAP: 5 Pull-up 10 Burpees 15 Air Squat Only one person works at a time *Must tag back and forth*
170908
CrossFit9 – WOD Skill Metcon (Weight) EMOM 12 Minutes: ODD: 2/1 Bar Muscle Up EVEN: 3 Squat Clean L1: 45/35, jumping L2: 135/95, 2/1 L3: 185/12, 5/3 Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 300 M Row 20 Russian twist with ball (20/14) *feet off ground* 10 Shoulder to Overhead L2: 95/65
170907
CrossFit9 – WOD Skill Front Squat (2×10@50%, 2×8@60%, 2×6@70%, 1×4@80%, 1×2@90%) Metcon Metcon (AMRAP – Rounds) 3 Rounds: 3 Minute AMRAP: 5 Power Snatch 10 Wallball Rest 2 minutes between each round Score = complete rounds *You may restart where you left off in the previous AMRAP* L1: 45/35 L2: 95/65 L3: 115/75
170906
CrossFit9 – WOD Metcon Metcon (Time) 2 Rounds For Time: 400 M Run 50 Sit-up 40 Push-up 30 Goblet Squat (R/G) 20 Bar Roll out 10 Front Rack Lunges (10/10) R/L L2: 135/95