CrossFit9 – WOD Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Metcon… Read more »
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CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: *10 Rope Climb (L3: 15 Rope Climb) 4 Rounds: 5 Pull-up (L3: No Kipping) 7 Push-up (L3: HSPU Open style) 10 Air Squat (L3: Pistol (5/5)) *30 Squat Clean (L1: 45/35, L2: 115/85, L3: 135/95) 3 Rounds: 5 Pull-up (L3: No Kipping) 7 Push-up (L3: HSPU… Read more »
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CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: ODD: 5 Muscle up (10 dips) EVEN: 5 Squat Snatch L1: 45/35+ L2: 105/75+ L3: 135/95+ Metcon 400m Run (Time) Max Effort 400m Run 40 Calorie Bike (Time) For Time 30 Calorie Row (Time) For Time 20 Calorie Ski (Time) For Time
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CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led warmup. Follow with 3R bare barbell complex: 2 high hang cleans 2 front squats 2 jerks Weightlifting High-Hang Clean (Work up to 70%, then 5×2) Tempo Front Squat (Work up to 70%, then 4×3) 3 seconds down 3 second hold 3 seconds up Clean Pull… Read more »
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CrossFit9 – WOD Skill Bench Press (2×3 @ 70%. 2×2@ 80%, 1×1@ 90%, 1×1 @ 1RM attempt) Ring Rows (4 sets for max reps) L1: Incline, feet on floor L2: Feet up on boxes L3: plate on torso, or weighted vest Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 20 Plate OH Sit-ups… Read more »
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CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 10 Calorie Ski 20 Push-up (L3: HSPU) 30 Thruster bar (45/35) 40 Box Jump 50 Sit-up (L3: w/ ball) L3: 4 Rounds
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CrossFit9 – WOD Skill Clean & Jerk Complex (Work up to heavy single ) Hang Squat Clean + 2 Push Jerk Metcon Metcon (Time) *21*15*9* Overhead Squat Sumo Deadlift High Pull L1: 45/35 L2: 75/55 L3: 95/65 * = 50 Double Under L1: NO SINGLES – DU Attempts L3: Unbroken DUs – 400 M Run… Read more »
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CrossFit9 – WOD Skill Back Squat (10 @ 60%, 8 @ 70%, 6 @ 80%, 4 @ 85%) Front Squat (8 @ 65%, 8 @ 75%, 6 @ 85%) Metcon Metcon (AMRAP – Reps) 3 Rounds: 1 Minute Each 1. Hang DB Snatch L 2. Hang DB Snatch R 3 Single Arm OH Lunge R… Read more »
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CrossFit9 – WOD Metcon Metcon (Time) Teams of Two: 60 Deadlift (L1: 95/65; L2: 205/135; L3: 225/155) 300 Air Squat 60 Power Clean (L1: 65/55, L2: 135/95; L3: 165/115) 200 Sit-up 60 Front rack lunges (L1:45/35; L2: 115/75; L3: 135/95) 100 Push-up
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CrossFit9 – WOD Skill Bar Muscle Ups For Time (Time) For Time: 30/15 Bar Muscle-ups. Must be CF style, no glide kip. Metcon Metcon (Time) 10 Rounds: 5 Front Squat (from floor) 100 M Run L1: 95/65 L2: 135/95 L3: 165/115