20 hang DB snatch (L)
50 walking lunge
20 hang DB snatch (R)
50 walking lunge
Rest 7 minutes
12 minute AMRAP:
12/10 calorie bike
30 russian twist with plate (25/15#)
30 goblet squat (G/Y)
CrossFit9 – WOD
Skill
Front Squat (5 x 6)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
3-6-9-12……etc
power clean
chest-to-bar pull-up
L1: 45/35; ring row
L2: 105/75; pull-up
L3: 135/95; CH2B.
3-6-9-12……etc
power clean
chest-to-bar pull-up
L1: 45/35; ring row
L2: 105/75; pull-up
L3: 135/95; CH2B.
CrossFit9 – WOD
Skill
Sumo Deadlift (6 x 3)
Metcon
Metcon (Time)
4 rounds for time:
10 overhead squat
20 box jump
30 double under
L1: 45/35
L2: 75/55
L3: 115/85
10 overhead squat
20 box jump
30 double under
L1: 45/35
L2: 75/55
L3: 115/85
CrossFit9 – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
28 minute AMRAP:
100 goblet lunge
50 calorie row
30 burpees
10 rope climb
28 minute AMRAP:
100 goblet lunge
50 calorie row
30 burpees
10 rope climb
CrossFit9 – WOD
Skill
Metcon (AMRAP – Reps)
Handstand push-up drills & practice
Then…
10 minute EMOM:
5 HSPU
L1: pike push-ups from floor or box
L2: HSPU
L3: deficit HSPU – 2×45/45+25
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
200m run (20 reps)
20 DB snatch (10/10)
20 front squat
L1: goblet squat; 5/10
L2: 75/55; 35/25
L3: 95/65; 50/35
Then…
10 minute EMOM:
5 HSPU
L1: pike push-ups from floor or box
L2: HSPU
L3: deficit HSPU – 2×45/45+25
200m run (20 reps)
20 DB snatch (10/10)
20 front squat
L1: goblet squat; 5/10
L2: 75/55; 35/25
L3: 95/65; 50/35
CrossFit9 – WOD
Skill
Overhead Squat (6 x 3)
Metcon
Metcon (Time)
Buy in: 100 double unders
4 rounds for time:
30 air squat
20 pull-up
10 deadlift
Cash out: 100 double unders
L1: 135/95
L2: 205/135
L3: 225/155