180301

February 28, 2018

CrossFit9 – WOD

Skill

Strict Press (6 x 2)

Metcon

Metcon (Time)

4 rounds for time:

400 m run

15 bench press

20 GHD sit-up (or candlestick/hollow rock)

L1: 95/55+

L2: 135/75+

L3: 185/95+ or bodyweight

180228

February 27, 2018

CrossFit9 – WOD

Skill

Metcon (AMRAP – Reps)

Turkish Get-up Practice

Then 5 Minute AMRAP

L+R = 2

L1: DB

L2: Y/B

L3: G/Y

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP(reps):

50 air squat

40 sit-up

30 DB deadlift

20/16 calorie bike

10 HSPU

(150 reps per round)

L1: 35/20

L2: 50/35 or G/Y

L3: 65/45 or R/G

180227

February 26, 2018

CrossFit9 – WOD

Skill

Metcon (No Measure)

10 min EMOM:

15 wall ball

L1: 10 wall ball

L3: 20 wallball

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

AMRAP in 4 minutes

10 CH2B

10 Power snatch

30 DU

Rest 2 min

L1: 45/35

L2: 75/55

L3: 95/65
For reps

Start where you left off each round.

180226

February 25, 2018

CrossFit9 – WOD

Skill

Back Squat (7 x 3)

4 x 10 bar good morning

Metcon

Metcon (AMRAP – Reps)

13 Minute AMRAP (reps)

200 M Row

10 Push-ups

12 Power Clean

L1: 45/35

L2: 95/65

L3: 115/85

200m Row = 20 reps

1 full round = 42 reps

180223

February 22, 2018

CrossFit9 – WOD

Skill

Sumo Deadlift (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

200m run

20 plate OH walking lunges (45/25)

20 wall ball

20 KB deadlift

L1: Y/B

L2: G/Y

180222

February 21, 2018

CrossFit9 – WOD

Skill

Bench Press (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 toes to bar

10/7 calorie ski

5 front squat

L1: 95/65

L2: 135/95

L3: 185/125

180221

February 20, 2018

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP:

10 cal bike

20 box jump

30 air sq

40 DU

Rest 2 minutes

6 min AMRAP:

10 cal bike

20 sit-up

30 air sq

40 DU

Rest 2 minutes

4 min AMRAP:

10 cal bike

20 sit-up

30 air sq

40 DU
Score = total reps. Pick up where you left off.

180220

February 19, 2018

CrossFit9 – WOD

Skill

Strict Press (7 x 2)

Metcon

Metcon (Time)

10 rounds for time:

8 Thruster

6 burpees over bar

L1: 45/35

L2: 95/65

L3: 115/85
16 min cap

180219

February 18, 2018

CrossFit9 – WOD

Skill

Front Squat (5 x 5)

Metcon

Metcon (Time)

2 Rounds For Time:

750 m row

50 KB swing

25 pull-up

L1: G/Y American

L2: R/G Russian

L3: R/G American

180217

February 16, 2018

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2 (only one works at time):

1 mile run (each partner runs 1 mile together)

200 air squat

60 calorie ski

120 push-up

50 cal bike

50 pull-up

45 minute time cap