Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Weightlifting

Weightlifting (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Metcon (AMRAP – Rounds and Reps)

10 rounds for time:

10 box jumps (20/24 in)

3 bar muscle-ups

250m ski
L1: jumping or low bmu

L2: 1 bmu

L3: 3 bmu

20 min cap