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

Five Bullet Friday 180216

February 16, 2018
Five Bullet Friday 180216 crossfit 9 st pete fl

If I’d known I was going to live so long, I’d have taken better care of myself.”

– Leon Eldred

(more…)

180216

February 15, 2018

CrossFit9 – WOD

Skill

Metcon (No Measure)

10 minute EMOM:

3 Rope climb

L1: 6 Ground to Standing

L3: Legless

Metcon

Metcon (Time)

5 rounds for time: (20 min cap)

200 m run

10 power snatches

10 HSPU

L1: 45/35

L2: 95/65

L3: 115/85

180216 BBC

February 15, 2018

CrossFit9 – Olympic Weightlifting

Warm-up

Warm-up (No Measure)

Self-led warmup. Then, with a bare bar, 3 rounds of the technique complex:

2 hip power snatches

+2 back squats

+2 Zots Press

Weightlifting

Power Snatch (Work up to heavy single, then 2×2@ 80%)

Max 2 misses at any given weight. Max 30 minutes.

Snatch Pull Complex (2×1@ 75% 1RM snatch, 2×1@ 85%, 1×1@ 90%)

2 Snatch Pulls

+ 1 Snatch High Pull

Back Squat (5 x 8)

Not for weight. Sets should be crisp and somewhat fast.

Accessory Exercises

Metcon (No Measure)

3 supersets:

10 Pendlay rows

10 Zots press

180215

February 14, 2018

CrossFit9 – WOD

Skill

Overhead Squat (1 Rep Max)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

4 Minute AMRAP:

21 Deadlift

15/12 Calorie Bike

Muscle-up

Rest 2 minutes, pick up where you left off.

L1: 135/95, 9 box dips

L2: 205/135, 6/3

L3: 225/155, 9/7

180214

February 13, 2018

CrossFit9 – WOD

Skill

Turkish Get Up (10 x 2)

L + R = 2

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

12 Min AMRAP (for reps)

2-way sled push (empty sled)

10 burpees over box

15 wallball

20 DB snatch

Rest 3 minutes between

L1: 10/5+

L2: 35/20+

L3: 50/35+

Score = AMRAP with lowest reps
Every round = 55 rep

Each way sled push is 5 reps.