170707

July 6, 2017

CrossFit9 – WOD

Skill

Front Squat (5 x 5)

Work up to heavy set

Metcon

Metcon (Time)

3 Rounds For Time:

400 M Row

30 Double Under

20 GHD Sit-up or candlestick

10 D-ball over the shoulder.

170706

July 5, 2017

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

3 Clean & Jerk

L1: 45/35

L2: 135/95

L3: 165/125

Metcon

Metcon (Time)

7 Rounds:

10 Calorie Bike

10 Deadlift 225/155, 185/115,

10 Pull-ups

L1: 95/65

L2: 185/115

L3: 225/155
21 Minute Time Cap

170705

July 4, 2017

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

20 Kettlebell Swing

20 Push-up

20 Box step-up with KB/DB

20 Toes to bar (L1: Knee up)

L1: No weight

L2: Y/B or 35/25

L2: G/Y or 55/35

Finisher

Metcon (No Measure)

5 Rounds:

100 M Run

1 Minute Plank

170704 Independence Day

July 3, 2017

CrossFit9 – WOD

Metcon (AMRAP – Rounds and Reps)

7/04/1776

20 Minute AMRAP:

400 M Run

7 Shoulder to Overhead

4 Rope Climb

17 Burpees over the bar

76 Sit-up

L1: 45/35

L2: 155/105

L3: 185/125

170703

July 2, 2017

CrossFit9 – WOD

Skill

Bench Press (3 x 5; 3 x 3; 3 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

5 Squat Snatch

10 Pull-up

15 Wall ball

L1: 45/35

L2: 95/65

L3: 135/95

Finisher

Metcon (No Measure)

3 Rounds:

100 M Run

20 Slam ball

170701

June 30, 2017

CrossFit9 – WOD

Metcon

Metcon (Time)

Teams of 2:

Buy In: 800 M Run (400 M each)

10 Rounds:

10 Pull-up

20 Push-up

30 Air squat

Cash Out: 800 M Run (400 M each)

170630

June 29, 2017

CrossFit9 – WOD

Skill

Hang Squat Snatch (3 Rep Max)

Metcon

Metcon (AMRAP – Reps)

TABATA: 8 Rounds of 20 sec work/10 sec rest (4 min total per movement)

1. Calorie Row

Rest 1 min

2. Thruster

Rest 1 min

3. Box Jump

Rest 1 min

4. Kettlebell Swing

L1: 45/35; Y/B

L2: 75/55; G/Y

L3: 96/65: R/G

Finisher

Metcon (No Measure)

1 Minute Plank

100 Sit-up

1 Minute Plank

100 Russian Twist

170629

June 28, 2017

CrossFit9 – WOD

Skill

Metcon (No Measure)

12 Minute EMOM:

ODD: 10 Handstand Push-up

EVEN: 30 Double Under

L1: Pike Push-up or Push Press

L3: Deficit HSPU (2×45/ 1×45)

Metcon

Metcon (Time)

4 Rounds:

30 Dumbbell Power Snatch (15/15)*

20 Wallball

10 Calorie Ski

*from floor

L1: 20/10+

L2: 50/35+

L3: 65/40

Finisher

Metcon (No Measure)

4 Rounds:

20 Bicep Curl with bar

200 M Run

170628

June 27, 2017

CrossFit9 – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 Minute Plank

20 Bar Good Morning

20 Sit-up

20 V-up

20 Russian Twist (L1: no weight; L2: 15/10; L3: 25/15)

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

100 M Farmer Carry

20 Front Rack Lunges (10/10)

20 Bar Step-up

L1: B/P; just bodyweight

L2: G/Y; 45/35

L3: R/G; 75/55

170627

June 26, 2017

CrossFit9 – WOD

Skill

Back Squat (8 x 60%; 6 x 70%; 4 x 80%; 2 x 90%)

Front Squat (10 x 50%; 6 x 70%)

Metcon

Metcon (Time)

4 Rounds For Time:

5 Muscle-up

10 Power Snatch

400 M Run

L1: Jumping MU or 10 dips; 45/35+

L2: 105/75

L3: 135/95