171002

CrossFit9 – WOD Skill Metcon (Weight) 12 Minutes EMOM: ODD: 5 Front Squat EVEN: 10 Burpees Over Bar L1: Goblet Squat L2: 135/95+ L2: 185/125 Metcon Metcon (Time) 27*21*15*9* Kettlebell Swing Box Jump *30 Double Under (L1: 20 attempts) L1: B/P L2: G/Y

170930

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP: In Teams of 3 10 Alternating Hang DB Snatch (50/35#) 12 Burpees Box Jump Overs 14 Wall ball (20/14#)

170929

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 3 Shoulder to Overhead L1: 45/35 L2: 115/85 L3: 155/105 Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 5/3 Muscle Up (L1: 15 dips) 10 Deadlift 225/155 135/205 15 Calorie Row L1: 95/65 L2: 205/135 L3: 225/155

170928

CrossFit9 – WOD Skill Back Squat (10 Rep Max) Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsAdd 2 minutes rest between rounds. L1: Scale as appropriate (benchmark – 75% of 1 Rep Max)

170927

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 20 Push-up 20 Toes to Bar or Knee-up 20 Goblet Squat (G/Y) 20 Russian Twist with plate (25/15#)

170926

CrossFit9 – WOD Skill Clean & Jerk Complex (1 Rep Max) 1 Clean + 2 Split Jerks Metcon Metcon (Time) 30 Medball Clean (20/14#) 4 Rope Climb 30 Medball Clean 3 Rope Climb 30 Medball Clean 2 Rope Climb 30 Medball Clean 1 Rope Climb L1: 2:1 Ground to Standing L3: Legless

170925

CrossFit9 – WOD Skill Front Squat (1 Rep Max) Metcon Metcon (Time) 5 Rounds For Time: 5 Hang Squat Snatch 10 Burpees over bar 20 Air Squat L1: 45/35 L2: 95/65 L3: 135/95

170923

CrossFit9 – WOD Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRest 10 Minutes Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: Teams of 3: 10 KB Swing 10 Burpees 100M Run

170922

CrossFit9 – WOD Skill Overhead Squat (6 x 2) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

170922 BBC

CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led warmup, followed by 3 sets with bare bar: 2 hang snatches 2 OHS 2 BTN jerks Weightlifting Segment Snatch (AKA Pause Snatch) (1×2@70% 1RM snatch, 2×1@75%, 2×1@ 80%, 1 x 1 @ 85%) http://www.catalystathletics.com/exercise/392/Segment-Snatch/2 count pause just below the kneecap Overhead Squat (Every 2 min… Read more »