CrossFit9 – WOD Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 22 min AMRAP 100 wallball 80 DB snatch 60 box jump 40 pull-up 20 pistol (L+R = 2)
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CrossFit9 – WOD Skill Sumo Deadlift (6 x 2) 4 x 12 hip extension or bar good morning Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand… Read more »
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CrossFit9 – WOD Skill Metcon (No Measure) 20 minute EMOM: ODD: 10 thruster (45/35) EVEN: 20 double under L1: 15# bar, 30 penguin jumps L2: 45/35 L3: 45/35, 40 DURest 7-10 minutes Metcon Metcon (Time) For time: 800m run 30 deadlift L1: 135/95 L2: 205/135 L3: 225/155
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CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 10 calorie bike (assault) 20 KB swing 30 air squat 7 min rest 12 minute AMRAP: 10 calorie ski 20 OH walking lunge with plate 30 push up (or incline push-up)
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CrossFit9 – WOD Skill Front Squat (4 x 5) 3 x 10 seated KB strict press (5/side) Metcon Metcon (Time) 400m run 9 clean & jerk 400m run 15 C&J 400m run 21 C&J 400 run L1: 45/35 L2: 95/65 L3: 135/95
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CrossFit9 – WOD Skill Push Jerk (1 rep max ) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
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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)
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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
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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