Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (6 x 3
Build to a heavy 1-rep snatch
Gain perspective on a weight for the metcon in order to complete unbroken sets)
Accessory:
5 Turkish sit-ups per arm between sets
OR
5 windmills per arm between sets
(these will help to improve overhead mobility and stability)
Metcon
Metcon (Time)
3 rounds for time:
250m ski
15 hang power snatches* (or 30 db snatches)
30 slam balls or ghd sit-up
*10 burpee over the bar if break
L1: 45/35 or 30 reps with db (15R/15L); 10+ slam ball
L2: 75/65; 20+ slam ball
L3: 95/65; 30+ slam ball