CrossFit9 – WOD Bench Press (6 x 2) Bent Over Row 5 x 10 L1: 45/35 L2: 75/55 L3: 95/65 Skill Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 40 Double Under 20 Front Rack Lunges 5/3 Bar Muscle-up L1: 45/35, 20 DU Attempts + 5 Burpees L2: 95/65 L3: 135/95
170920
CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 2 Rounds For Time: 50 Wall ball 40 Push up 30 Calorie bike 20 Burpees 10 D-ball L3: 3 Rounds For Time
170919
CrossFit9 – WOD Skill Metcon (Weight) 20 Minute EMOM: 3 Power Clean L1: 45/35 L2: 135/95 L3: 165/115 Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 20 Air Squat 20 Sit-up 200M row
170918
CrossFit9 – WOD Skill Strict Press (5 x 3) Push Press (3 x 3) Metcon Metcon (Time) 400 M Run 21 Front Squat 400 M Run 15 Front Squat 400 M Run 9 Front Squat 400 M Run 6 Front Squat L1: 45/35 L2: 95/65 L3: 135/95
170916
CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds) 25 Minute AMRAP: Team of 3 10 Deadlift (225/155) 10 Burpees over the bar ( not facing) 20 Pistol (10/10) As a relay. One partner works at a time. Must tag off.
170915
CrossFit9 – WOD Skill Bench Press (5 x 5) 5×10 DB Romanian Deadlift (Straight leg) Metcon Metcon (Time) 4 Rounds For Time: 200 OH Plate Carry (45/25#) 20 DB Thruster L1: 10/5+ L2: 35/25 L3: KB Y/B
170914
CrossFit9 – WOD Skill Back Squat (7 x 3) Metcon Metcon (Time) 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups Rest 3 Minutes 3 Rounds: 5 Shoulder to Overhead 10 Pull-ups L1: 45/35+ L2: 135/95 L3: 165/115 *Must take full rest* *If you break… Read more »
170913
CrossFit9 – WOD Metcon Metcon (Time) 4 Rounds For Time: 30 Wall ball 20 Box step-up with DB (35/20+) 10 Burpees L1: 3 Rounds For Time L3: 5 Rounds For Time