180827
Skill
Push Jerk (1 rep max )
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit9 – WOD
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)
180825
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
L1: 5 rounds, 14 ring row or 7 kipping pull-up (cannot select Rx)
CrossFit9 – WOD
Skill
Rope Climb (10-15 minute practice)
L3: Turkish get ups (10 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
100m farmer carry
50 medball clean
25 HSPU
10 rope climb
L1: Y/B
L2: G/Y
L3: R/G
180824
Skill
Rope Climb (10-15 minute practice)
L3: Turkish get ups (10 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
100m farmer carry
50 medball clean
25 HSPU
10 rope climb
100m farmer carry
50 medball clean
25 HSPU
10 rope climb
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
5 rounds for time:
5 squat snatch
10/8 calorie ski
20 sit-up
L1: 45/35
L2: 95/65
L3: 135/95
180823
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
5 rounds for time:
5 squat snatch
10/8 calorie ski
20 sit-up
5 squat snatch
10/8 calorie ski
20 sit-up
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
180822
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
CrossFit9 – WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 3)
Metcon
Metcon (AMRAP – Reps)
12 minute AMRAP:
3-6-9-12-15….
clean & jerk
pull-up
L1: 45/35
L2: 95/65
L3: 135/95
Score = total reps completed