Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Weightlifting
Deadlift (6 x 3 @ 70%
Rest 60-90 seconds
)
AlternateApproach
6 x 3 with Tempo@ RPE 6
1 sec up, 1 sec pause, 3 sec down, 0 sec pause
Metcon
Metcon (Time)
3 rounds for time
10 power cleans
15 TTB
Rest 2 minutes
3 rounds
6 Power Cleans
15 TTB
TC: 18 minutes
L1: 45/35; 65/55
L2: 95/65; 135;95
L3: 135/95;185/135
*Toes to bar height for workout = as high as you can go for a strict T2B
Extra Accessory
Post chain (Weight)
Single leg hip thrust hold
3 x 30 seconds/side