TROPICAL STORM UPDATES CROSSFIT 9 ST PETE FL

TROPICAL STORM UPDATEWS

We're tracking Tropical Storm Elsa and making some schedule adjustments.

Please check Wodify before heading to the gym!

Gabe Krepper CrossFit 9 St Pete FL

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MEmber News & Updates

We’re OPEN for Tropical Storm Hermine

December 28, 2016

Normal class hours, #9Nation!

Today’s WOD

CrossFit WOD - Mon, Oct 3
Weightlifting
<p>Week 3&nbsp;of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build&nbsp;strength/technique.</p>
Snatch (4 x 3)
<p>*Athlete's choice to work on power or squat snatch.<br /><br />Reset bar at the floor<br /><br />Work your way up to a moderately heavy (not more like 75-80% of 1RM) but technically sound set of 3.</p><p> </p><p>Complete all snatch sets before moving to snatch pull.</p>
Snatch Pull (3 x 4)
<p>80-100% of 1RM snatch weight</p>
Metcon
Metcon (Time)
<p>3 rounds for time:</p><p>400m run</p><p>15 overhead squats</p><p> </p><p>L1: 45/35</p><p>L2: 95/65</p><p>L3: 135/95</p>